Food & Wine

Lighter Fish Veracruz

The cover of the Tri-City Herald Food & Wine section April 23 will feature Greek foods for Easter or anytime of the year. Inside you'll find more recipes plus buying, cooking and health tips on a variety of food-related subjects. For past food stories and recipes visit www.tri-cityherald.com/lifestyles/food/.

Lighter Fish Veracruz

Serves 8

Hands on: 20 minutes

Total time: 45 minutes

Ingredients

1/2 yellow onion, peeled and chopped

2 garlic cloves, peeled and crushed

4 medium tomatoes, finely chopped

1 tablespoon extra virgin olive oil

1/4 teaspoon ground cinnamon

1/4 teaspoon ground cloves

1/4 cup green chilies

1 tablespoon capers

6 green olives, sliced

2 pounds fresh or frozen sole

Instructions

Preheat oven to 350. If fish is frozen, thaw and pat with paper towels to remove moisture. Heat olive oil in medium sized skillet over medium-high heat. Saute onion and garlic for about 3 minutes, until tender but not brown. Add tomatoes, cinnamon and cloves and cook over low heat for 3 minutes. Add chilies, capers and olives and cook for 2 minutes.

Coat a 13-by-9 inch baking dish with cooking spray and place fish in dish.

Cover fish with the sauce. Bake for 25 to 30 minutes or until the fish flakes easily with a fork.

Per serving: 170 calories (percent calories from fat, 21), 28 grams protein, 4 grams carbohydrate, 1 gram fiber, 4 grams fat (less than 1 gram saturated fat), 75 milligrams cholesterol, 250 milligrams of sodium.

Nutritional bonus points: For those who use the diabetic exchange list, one serving equals four very lean meat, one-half fat, and one vegetable servings.

From: www.journeyforcontrol.com (click on 100 healthy recipes).

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