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Chilean Sea Bass Veracruz


Chilean Sea Bass Veracruz

Chilean Sea Bass Veracruz

Yield

Makes 4 servings

Ingredients

3/4 pound Chilean sea bass steaks or halibut steaks, skinned, boned and cut into 1-inch cubes
3 tablespoons lime juice, divided
1/8 teaspoon black pepper
4 large tomatoes, seeded and diced
1 large onion, diced
3 large cloves garlic, finely minced
2 to 3 serrano peppers,* seeded and finely chopped
Olive oil cooking spray
2 tablespoons chopped fresh cilantro
3 cups hot cooked rice

*Serrano peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.

Preparation

  1. Place fish, 1 tablespoon lime juice and black pepper in small bowl. Stir well and let marinate at least 15 minutes, but not more than 30 minutes.
  2. Meanwhile, combine tomatoes, onion and garlic in medium bowl. Stir in serrano peppers; mix well.
  3. Spray medium nonstick skillet with cooking spray; heat over high heat. Add fish; cook and stir 2 to 3 minutes or until lightly browned. Reduce heat to medium; cover and cook about 5 minutes, stirring occasionally, or until fish just begins to flake. Remove fish to clean bowl; set aside.
  4. Return skillet to medium heat; add tomato mixture. Cook and stir about 3 minutes or just until onions are soft. Return fish to skillet; cook and stir 2 minutes. Remove from heat. Add remaining 2 tablespoons lime juice and cilantro. Serve over rice. Garnish, if desired.

Nutritional Information

Serving Size: 1-1/2 cups sea bass mixture with 3/4 cup cooked rice
Fiber 3 g
Carbohydrate 45 g
Cholesterol 35 mg
Saturated Fat 1 g
Total Fat 3 g
Calories from Fat 8 %
Calories 286
Protein 21 g
Sodium 73 mg

Dietary Exchange

Vegetable 1
Starch 2-1/2
Meat 2

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