from LA Times Saute shallot, bell pepper and jalapeno in olive oil in medium pan until peppers are tender, about 5 minutes. Add tomatoes, capers, olives and salt and pepper to taste and cook until pulpy, about 5 minutes. Place fish in oiled baking dish. Spoon on tomato sauce. Bake at 400 degrees until fish is white and firm throughout, about 30 minutes. Sprinkle with cilantro and serve with Lemon-Scented Rice. 2 servings. Each serving without rice: 194 calories; 393 mg sodium; 38 mg cholesterol; 8 grams fat; 9 grams carbohydrates; 25 grams protein; 1.12 grams fiber. LEMON-SCENTED RICE Combine rice, chicken broth and zest in medium pan. Bring to boil. Reduce heat to low, cover and simmer until rice is tender, about 18 minutes. Stir in jalapeno, lemon juice and salt to taste. 2 servings. Each serving: 286 calories; 734 mg sodium; 1 mg cholesterol; 1 gram fat; 59 grams carbohydrates; 9 grams protein; 0.41 gram fiber. Posted to CHILE-HEADS DIGEST V4 #213 by Judy Howle
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|Serving Size: 1 Serving (1115g)|
|Recipe Makes: 1|
|Calories from Fat: 100 (11%)|
|Amt Per Serving||% DV|
|Total Fat 11.1g||15 %|
|Saturated Fat 1.8g||9 %|
|Monounsaturated Fat 4.9g|
|Polyunsanturated Fat 2.4g|
|Cholesterol 103.6mg||32 %|
|Sodium 2254.2mg||78 %|
|Potassium 2112.9mg||56 %|
|Total Carbohydrate 134.7g||40 %|
|Dietary Fiber 9.8g||39 %|
|Sugars, other 124.9g|
|Protein 72.7g||104 %|
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Calories per serving: 942
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