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Ingredients
- 2 tsp extra virgin olive oil
- 4 x white fish filets - (abt 1 lb)
- 2 x tomatoes minced
- 2 x green bell peppers diced
- 2 x red bell peppers diced
- 2 x white onions minced
- 1 c. minced cilantro Juice of 1 lemon
- 1 tsp salt
- 2 x garlic cloves chopped
- 1 tsp dende oil see * Note
- 2 Tbsp. coconut lowfat milk
- 1 x green onion chopped
Directions
- * Note: Dende oil comes from the West African palm tree and may be purchased at Caribbean markets. Peanut oil may be substituted but it will have a different flavor.
- Heat oil in skillet over medium heat. Add in fish and cook about 2 1/2 min on each side. Remove from pan.
- Add in tomatoes, green and red bell peppers, white onions, cilantro, lemon juice, salt, garlic, dende oil and coconut lowfat milk. Sprinkle green onion over mix and let cook on low heat, covered, 10 min.
- Return fish to pan and cook another 5 min before serving.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 383g | |
| Recipe makes 4 servings | |
| Calories 343 | |
| Calories from Fat 131 | 38% |
| Total Fat 14.64g | 18% |
| Saturated Fat 2.57g | 10% |
| Trans Fat 0.0g | |
| Cholesterol 119mg | 40% |
| Sodium 690mg | 29% |
| Potassium 975mg | 28% |
| Total Carbs 11.83g | 3% |
| Dietary Fiber 3.3g | 11% |
| Sugars 6.24g | 4% |
| Protein 39.69g | 64% |
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