Veracruz-Style Striped Bass with Avocado and Olives
Oregano's wonderful aroma, flavor and health benefits add zest to baked fish recipe.
July 13, 2008 and August 31, 2008
Share this recipe.
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Servings: 4
Calories: 220 per serving
Percent from Fat: 24%
Cusine: Mexican
Course: Dinner
Food as MedicineSM Ingredient: Oregano
Food as MedicineSM Tip
People who eat the most onions have a 56% reduced risk for colorectal cancer and 73% reduced risk for ovarian cancer.Culinary Taste Tip
Crushing the oregano between your fingers before you add it to the recipe brings out more aromatic oils and intensifies the oregano flavor.Culinary Technique Tip
Marinating seafood in citrus juice causes a reaction that actually "cooks" the outside of the fish.Ingredients
4 (5 to 6 oz.) skinless striped bass fish fillets1 teaspoon each: dried oregano leaves, preferably Mexican and finely shredded organic orange peel
4 very thin slices yellow or sweet onion
1 (14.5 oz.) can organic fire roasted diced tomatoes, drained
½ cup rustic guajillo salsa, such as Frontera brand
1/4 cup chopped pitted green olives
2 tablespoons capers, rinsed, drained
½ ripe avocado, diced or thinly sliced
Preparation
Heat oven to 375°F. Arrange fish in a single layer in a shallow baking dish or casserole. Sprinkle oregano and orange peel over fish; press lightly and top with onion separated into rings. Combine tomatoes, salsa, olives and capers and spoon mixture over fish. Bake 15 to 20 minutes or until fish is opaque in center. Garnish with avocado.Substitutions
Tilapia may substitute for striped bass fish filets if desired. For a spicier dish substitute jalapeno or habanero salsa for the guajillo.Tips
Garnish the fish with chopped fresh cilantro if desired.Nutritional Analysis
Total fat (g): 5.5; Fat calories (kc): 50; Cholesterol (mg): 50; Trans fatty acids (g): 0; Saturated fat (g): 0.7; Polyunsaturated fat (g): 1.1; Monounsaturated fat (g): 0.8; Fiber (g): 2; Carbohydrates (g): 11; Sugar (g): 4.8; Protein (g): 30; Sodium (mg): 667; Calcium (mg) 69.Click here to receive new ChefMD® recipes via e-mail.
Comment on Veracruz-Style Striped Bass with Avocado and Olives
Watch Health Corner and "What's Cooking with ChefMD®?" segments
Sundays 9:30 a.m. Eastern and Pacific, 8:30 a.m. Central and 10:30 a.m. Mountain on Lifetime Television
RSS Feed to Recipes|What is an RSS feed?| Food As Medicine News| ChefMD® Video Blog