Fish Vera Cruz Recipe


Main Ingredient


 Skinless cod fillets/Red snapper / orange roughy fillets1 Pound (Fresh / Frozen)
 Long grain rice2⁄3 Cup (10.67 tbs)
 Non stick cooking spray1
 Onion1 Medium, sliced and separated into rings
 Garlic1 Clove (5 gm), minced
 Tomatoes/1 can, 14 1/2 ounce lower sodium tomatoes, cut up3 Medium, peeled, seeded and cut up
 Sliced pimiento stuffed olives1⁄4 Cup (4 tbs)
 Dry white wine1⁄4 Cup (4 tbs)
 Jalapeno peppers2 , rinsed, seeded and chopped to make1 tablespoon (Fresh / Canned)
 Sugar1⁄2 Teaspoon
 Bay leaf1
 Ground cinnamon1 Dash
 Water1 Cup (16 tbs)

Nutrition Facts

Serving size: Complete recipe

Calories 1134 Calories from Fat 108

% Daily Value*

Total Fat 12 g18.7%

Saturated Fat 1.3 g6.3%

Trans Fat 0 g

Cholesterol 195.1 mg

Sodium 1216 mg50.7%

Total Carbohydrates 144 g48.1%

Dietary Fiber 9.2 g37%

Sugars 22.5 g

Protein 95 g190.6%

Vitamin A 70.9% Vitamin C 135.1%

Calcium 19.7% Iron 28%

*Based on a 2000 Calorie diet


Thaw fish, if frozen.
Cut fish into 4 equal portions.
Rinse; pat dry with paper towels.
Measure thickness of fish.
Cook the rice according to the package directions, except omit margarine or butter and salt.
Keep warm.
Spray a cold medium saucepan with non-stick coating.
For sauce, cook and stir the onion and garlic in saucepan till onion is tender but not brown.
Stir in the fresh or undrained canned tomatoes, olives, wine, jalapeno pepper, sugar, bay leaf and cinnamon.
Bring to boil, reduce heat.
Simmer, uncovered, for 8 to 10 minutes or till the mixture is slightly thickened.
Remove and discard bay leaf.
Meanwhile, in a large skillet bring water to boiling; add fish.
Return to boil, reduce heat.
Cover and simmer just till fish begins to flake easily.
Allow 4 to 6 minutes per 1/2-inch thickness of fish.
Remove fish from skillet.
To serve, transfer fish fillets to dinner plates.
Top with sauce.