{"id":10945,"date":"2024-10-03T16:02:33","date_gmt":"2024-10-03T09:02:33","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=10945"},"modified":"2024-10-03T16:02:33","modified_gmt":"2024-10-03T09:02:33","slug":"fish-veracruz-mayo-clinic","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=10945","title":{"rendered":"Fish Veracruz &#8211; Mayo Clinic"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"r-intro\"><img decoding=\"async\" src=\"http:\/\/www.mayoclinic.org\/-\/media\/kcms\/gbs\/patient-consumer\/images\/2015\/06\/18\/11\/20\/fish-veracruz.jpg\" alt=\"\"\/><\/p>\n<div>\n<h2>Dietitian&#8217;s tip:<\/h2>\n<p>This recipe uses a vegetable sauce instead of fat to keep fish moist, healthy and full of flavor.<\/p>\n<\/div>\n<\/div>\n<div class=\"r-info\">\n<h2>Number of servings<\/h2>\n<p> <span>Serves 8<\/span><\/p>\n<ol>\n<li style=\"background-image:url('\/-\/media\/kcms\/gbs\/patient-consumer\/images\/2023\/11\/01\/20\/53\/diabetes-meal-plan.png')\">Diabetes meal plan<\/li>\n<li style=\"background-image:url('\/-\/media\/kcms\/gbs\/patient-consumer\/images\/2023\/11\/01\/20\/53\/dash-diet.png')\">DASH diet<\/li>\n<li style=\"background-image:url('\/-\/media\/kcms\/gbs\/patient-consumer\/images\/2023\/11\/01\/20\/53\/heart-healthy.png')\">Heart-healthy<\/li>\n<li style=\"background-image:url('\/-\/media\/kcms\/gbs\/patient-consumer\/images\/2023\/11\/01\/20\/53\/weight-management.png')\">Weight management<\/li>\n<li style=\"background-image:url('\/-\/media\/kcms\/gbs\/patient-consumer\/images\/2023\/11\/01\/20\/53\/healthy-carb.png')\">Healthy-carb<\/li>\n<li style=\"background-image:url('\/-\/media\/kcms\/gbs\/patient-consumer\/images\/2023\/11\/01\/20\/53\/gluten-free.png')\">Gluten-free<\/li>\n<\/ol><\/div>\n<h2>Ingredients<\/h2>\n<ol class=\"bullet\">\n<li>2 pounds whitefish fillets, such as tilapia, cod, sole, pollock or halibut<\/li>\n<li>1\/4 cup lime juice<\/li>\n<li>1\/2 tablespoon canola oil<\/li>\n<li>1 small onion, peeled and sliced<\/li>\n<li>1 small green bell pepper, seeded and cut into strips<\/li>\n<li>1\/4 cup jalapeno pepper, seeded and sliced<\/li>\n<li>2 cups fresh salsa or pico de gallo<\/li>\n<li>1\/2 cup no-salt-added tomato sauce<\/li>\n<li>1\/2 cup sliced ripe olives<\/li>\n<li>1 tablespoon capers<\/li>\n<li>4 tablespoons chopped fresh cilantro or 4 teaspoons dried cilantro<\/li>\n<li>1 lime cut into 8 wedges<\/li>\n<\/ol>\n<h2>Directions<\/h2>\n<p>In a 9-by-13-inch baking pan, arrange fish. Sprinkle with lime juice. Cover and refrigerate for at least 20 minutes.<\/p>\n<p>Preheat oven to 425 F. In a large, nonstick skillet, heat oil over medium-high heat. Add onion, bell pepper and jalapeno pepper. Cook and stir a bit for 2 minutes, or until vegetables are tender yet crisp.<\/p>\n<p>Stir in salsa, tomato sauce, olives and capers. Bring to a boil. Reduce heat and simmer for 1 minute.<\/p>\n<p>Pour the sauce over the fish and bake for about 20 minutes, or until fish flakes easily with a fork. <\/p>\n<p>Remove fish and vegetables from the pan with a slotted spatula. Serve with cilantro and lime wedges.<\/p>\n<div class=\"r-nutrition\">\n<div class=\"r-servings\">\n<h2>Nutritional analysis per serving<\/h2>\n<div class=\"r-nutrients\">\n<h3>Serving size: About 3 ounces of fish plus 1\/3 cup sauce<\/h3>\n<ul>\n<li><span>Calories<\/span> 158<\/li>\n<li><span>Total fat<\/span> 4 g<\/li>\n<li><span>Saturated fat<\/span> 1 g<\/li>\n<li><span>Trans fat<\/span> 0 g<\/li>\n<li><span>Monounsaturated fat<\/span> 2 g<\/li>\n<li><span>Sodium<\/span> 161 mg<\/li>\n<li><span>Total carbohydrate<\/span> 8 g<\/li>\n<li><span>Dietary fiber<\/span> 2.5 g<\/li>\n<li><span>Added sugars<\/span> 0 g<\/li>\n<\/ul>\n<ul>\n<li><span>Protein<\/span> 24 g<\/li>\n<li><span>Cholesterol<\/span> 57 mg<\/li>\n<li><span>Total sugars<\/span> 4 g<\/li>\n<li><span>Polyunsaturated fat<\/span> 1 g<\/li>\n<li><span>Potassium<\/span> 646 mg<\/li>\n<li><span>Calcium<\/span> 46 mg<\/li>\n<li><span>Magnesium<\/span> 45 mg<\/li>\n<li><span>Vitamin D<\/span> 141 IU<\/li>\n<li><span>Iron<\/span> 2 mg<\/li>\n<\/ul><\/div>\n<\/p><\/div>\n<div id=\"main_0_maincontent_0_Expander_ExpandableContainer_0\" class=\"expandable\">\n<div class=\"r-nutrients\">\n<ul>\n<li><span>Vegetables<\/span> 2<\/li>\n<p>&#13;<\/p>\n<li><span>Protein and dairy<\/span> 1<\/li>\n<p>&#13;\n<\/ul>\n<\/p><\/div>\n<\/p><\/div>\n<div id=\"main_0_maincontent_0_Expander_ExpandableContainer_1\" class=\"expandable\">\n<div class=\"r-nutrients\">\n<ul>\n<li><span>Vegetables<\/span> 2<\/li>\n<p>&#13;<\/p>\n<li><span>Meats, poultry and fish<\/span> 3<\/li>\n<p>&#13;\n<\/ul>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"http:\/\/www.mayoclinic.org\/healthy-lifestyle\/recipes\/fish-veracruz\/rcp-20125128\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dietitian&#8217;s tip: This recipe uses a vegetable sauce instead of fat to keep fish moist, healthy and full of flavor. Number of servings Serves 8 Diabetes meal plan DASH diet Heart-healthy Weight management Healthy-carb Gluten-free Ingredients 2 pounds whitefish fillets, such as tilapia, cod, sole, pollock or halibut 1\/4 cup lime juice 1\/2 tablespoon canola &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-10945","post","type-post","status-publish","format-standard","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/10945","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=10945"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/10945\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=10945"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=10945"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=10945"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}