Mexican · Dinner
Skillet Fish in Spiced Tomato Sauce (Low-Calorie)
White fish fillet gently poached in a light Mexican-style tomato sauce built from crushed tomato, onion, garlic, and chipotle for smoky heat. Cooked in a single skillet with minimal oil, finished with lime and cilantro, and served over a small portion of white rice for a lean, low-calorie dinner.
$5
10 minsPrep
18 minsCook
28 minsTotal
EasyLevel
Nutrition per serving
354Calories
36.2gProtein
6.9gFat
32.1gCarbs
6.8gSugar
3.1gFiber
612mgSodium
86mgChol
1.3gSat Fat
920mgPotassium
70mgCalcium
2.4mgIron
1.6mcgVitamin B12
14mgVitamin C
low-calorie
gluten-free
protein-rich
low-calorie
Instructions
1
Prep
Pat the white fish fillet dry with paper towel. Thinly slice the onion and mince the garlic. Mince the chipotle and chop the cilantro.
2
Saute
Heat the olive oil in a skillet over medium heat. Cook the sliced onion and minced garlic for 3 minutes until translucent.
3
Simmer
Stir the canned tomatoes, minced chipotle, and chicken stock into the skillet. Simmer over medium-low heat for 6 minutes until the sauce thickens slightly.
4
Poach
Nestle the fish fillet into the sauce, cover, and poach over low heat for 8 minutes until opaque and flaking easily.
5
Plate
Stir the lime juice and cilantro into the sauce. Spoon the rice onto a plate, top with the fish and sauce, and serve immediately.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g white fish fillet
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 11 onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp chipotle in adobo
- 2 tbsp2 tbsp cilantro
- 2 tsp2 tsp olive oil
- 1/2 cup120ml chicken stock
- 2 tsp2 tsp lime juice
- a pinch of salt
- 2/3 cup130g cooked white rice
