SCROD VERACRUZ

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Scrod Veracruz image

Some like it hot, so here's the perfect spicy fish dish. While it bakes, you'll have time to prepare corn on the cob and steamed zucchini.

Yield serves 4, 3 ounces fish per serving

Number Of Ingredients 5

Cooking spray
4 mild fish fillets, such as scrod (about 4 ounces each), rinsed and patted dry
1/2 cup salsa (lowest sodium available)
2 tablespoons plain dry bread crumbs
2 tablespoons shredded low-fat Monterey Jack or low-fat mozzarella cheese

Steps:

  • Preheat the oven to 375°F. Lightly spray a 12 x 8 x 2-inch baking pan with cooking spray.
  • Put the fish in the pan. Top with the salsa, bread crumbs, and Monterey Jack.
  • Bake for 15 to 20 minutes, or until the fish flakes easily when tested with a fork.
  • (Per Serving)
  • Calories: 127
  • Total Fat: 1.5g
  • Saturated: 0.5g
  • Trans: 0.0g
  • Polyunsaturated: 0.5g
  • Monounsaturated: 0.5g
  • Cholesterol: 51mg
  • Sodium: 223mg
  • Carbohydrates: 4g
  • Fiber: 0g
  • Sugars: 1g
  • Protein: 22g
  • Dietary Exchanges
  • 1/2 Carbohydrate
  • 3 Very Lean Meat

*** Explore more Scrod Veracruz Recipes »

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