Greek Fish Fillets with Cucumber-Caper Salsa

Greek Fish Fillets with Cucumber Caper Salsa
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Greek Fish Fillets with Cucumber-Caper Salsa

Try this healthy seafood dish with flavorful cucumber-caper salsa.

For information on women and heart disease, visit Go Red for Women(link opens in new window). (Link opens in a new window)

Nutrition Facts

Greek Fish Fillets with Cucumber-Caper Salsa

CaloriesCalories

155 Per Serving

ProteinProtein

24g Per Serving

FiberFiber

1g Per Serving
×
Calories 155
Total Fat 5.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 3.0 g
Cholesterol 42 mg
Sodium 339 mg
Total Carbohydrate 3 g
Dietary Fiber 1 g
Sugars 1 g
Protein 24 g

Dietary Exchanges
3 lean meat

Ingredients

Servings  4  

For the Fish:

  • Cooking spray
  • 4 red snapper or tilapia fillets (about 4 ounces each), rinsed, patted dry
  • 2 Tbsp. fresh lemon juice
  • 1/2 tsp. dried oregano (crumbled)
  • 1/4 tsp. paprika
  • 1/8 tsp. salt

For the Salsa:

  • 3/4 cup finely chopped cucumber
  • 1/4 cup chopped, fresh mint OR
  • 1/4 cup fresh, chopped parsley
  • 2 Tbsp. capers (drained)
  • 1/2 tsp. grated lemon zest
  • 2 Tbsp. fresh lemon juice
  • 1 Tbsp. olive oil (extra virgin preferred)
  • 1/8 tsp. salt

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 400°F. Lightly spray a 13 x 9 x 2-inch baking pan with cooking spray.
  2. Arrange the fish in a single layer in the pan. Spoon 2 tablespoons lemon juice over the fish. Sprinkle with the oregano, paprika, and 1/8 teaspoon salt.
  3. Bake for 10 minutes, or until the fish flakes easily when tested with a fork. Using a slotted spatula, transfer the fish to plates. Discard any liquid remaining in the pan.
  4. Meanwhile, in a small bowl, stir together the salsa ingredients. Spoon over the cooked fish.

Tip: Serving size 3 ounces fish and 1/4 cup salsa.

 

Try this healthy seafood dish with flavorful cucumber-caper salsa.

For information on women and heart disease, visit Go Red for Women(link opens in new window). (Link opens in a new window)

Nutrition Facts

Greek Fish Fillets with Cucumber-Caper Salsa

CaloriesCalories

155 Per Serving

ProteinProtein

24g Per Serving

FiberFiber

1g Per Serving
×
Calories 155
Total Fat 5.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 3.0 g
Cholesterol 42 mg
Sodium 339 mg
Total Carbohydrate 3 g
Dietary Fiber 1 g
Sugars 1 g
Protein 24 g

Dietary Exchanges
3 lean meat

Ingredients

Servings  4  

For the Fish:

  • Cooking spray
  • 4 red snapper or tilapia fillets (about 4 ounces each), rinsed, patted dry
  • 2 Tbsp. fresh lemon juice
  • 1/2 tsp. dried oregano (crumbled)
  • 1/4 tsp. paprika
  • 1/8 tsp. salt

For the Salsa:

  • 3/4 cup finely chopped cucumber
  • 1/4 cup chopped, fresh mint OR
  • 1/4 cup fresh, chopped parsley
  • 2 Tbsp. capers (drained)
  • 1/2 tsp. grated lemon zest
  • 2 Tbsp. fresh lemon juice
  • 1 Tbsp. olive oil (extra virgin preferred)
  • 1/8 tsp. salt

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 400°F. Lightly spray a 13 x 9 x 2-inch baking pan with cooking spray.
  2. Arrange the fish in a single layer in the pan. Spoon 2 tablespoons lemon juice over the fish. Sprinkle with the oregano, paprika, and 1/8 teaspoon salt.
  3. Bake for 10 minutes, or until the fish flakes easily when tested with a fork. Using a slotted spatula, transfer the fish to plates. Discard any liquid remaining in the pan.
  4. Meanwhile, in a small bowl, stir together the salsa ingredients. Spoon over the cooked fish.

Tip: Serving size 3 ounces fish and 1/4 cup salsa.