| Fast Prep | Calorie Smart

fish veracruz

start to finish: 25 minutes | MAKES: 4 servings (1 piece fish + 1 cup sauce each)

• 4 6- to 8-oz. fresh or frozen skinless tilapia, mahi mahi, or other fish fillets
• 1 Tbsp. olive oil
• 1 small onion, cut into thin wedges
• 1 jalapeño chile pepper, seeded and finely chopped (tip) (optional)
• 1 clove garlic, minced
• 1 14.5-oz. can diced tomatoes, undrained
• 1 cup sliced fresh cremini or button mushrooms
• ¾ cup pimiento-stuffed olives, coarsely chopped
• 1 Tbsp. snipped fresh oregano or ½ tsp. dried oregano, crushed
• ¼ tsp. salt
• ⅛ tsp. black pepper
• 2 cups hot cooked rice and/or 8 crusty bread slices (optional)

1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Set fish aside.

2. For sauce, in an extra-large skillet heat oil over medium heat. Add onion, chile pepper (if using), and garlic; cook and stir 2 to 3 minutes or until onion is tender. Add the next six ingredients (through black pepper) to the skillet. Bring to boiling.

3. Gently place fish in sauce in skillet, spooning sauce over fish. Return to boiling; reduce heat. Simmer, covered, 8 to 10 minutes or until fish flakes easily. Using a wide spatula, carefully lift fish from skillet to a serving dish. Spoon sauce over fish. If desired, serve with rice.

PER SERVING: 267 cal., 11 g fat (2 g sat. fat), 85 mg chol., 928 mg sodium, 9 g carb., 3 g fiber, 4 g sugars, 36 g pro.

WHY TILAPIA?

Tilapia has been a staple in Africa for ages and is now mainstream in the United States because it’s low in fat, versatile, readily available, and inexpensive, thanks to much of its production coming from farming methods.