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This recipe uses a vegetable sauce instead of fat to keep fish moist and full of flavor.

Serves 8

This recipe uses a vegetable sauce instead of fat to keep fish moist, healthy and full of flavor.

In a 9-by-13-inch baking pan, arrange fish. Sprinkle with lime juice. Cover and refrigerate for at least 20 minutes.

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.

Stir in salsa, tomato sauce, olives and capers. Bring to a boil. Reduce heat and simmer for 1 minute.

Pour the sauce over the fish and bake for about 20 minutes, or until fish flakes easily with a fork.

Remove fish and vegetables from the pan with a slotted spatula. Serve with cilantro and lime wedges.

• 2 pounds whitefish fillets, such as tilapia, cod, sole, pollock or halibut
• 1/4 cup lime juice
• 1/2 tablespoon canola oil
• 1 small onion, peeled and sliced
• 1 small green bell pepper, seeded and cut into strips
• 1/4 cup jalapeno pepper, seeded and sliced
• 2 cups fresh salsa or pico de gallo
• 1/2 cup no-salt-added tomato sauce
• 1/2 cup sliced ripe olives
• 1 tablespoon capers
• 4 tablespoons chopped fresh cilantro or 4 teaspoons dried cilantro
• 1 lime cut into 8 wedges

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving