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Caribbean Style Baked Fillet of Fish with Rice, Salad and Fruit

Yield

Ingredients

  • 4 1/2 ounce fillet of fish of choice
  • 1 1/2 teaspoon fresh lemon juice
  • 1/2 teaspoon oregano
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 4 tablespoon low sodium tomato paste
  • 1/3 teaspoon coconunt extract
  • 1/2 cup water
  • 1/4 teaspoon black pepper
  • 1/3 tablespoon olive oil
  • 1 tablespoon olive oil
  • 4 1/2 tablespoon uncooked rice

Nutrition Information

  • calories 535
  • protein 33 g
  • carbohydrate 70 g
  • fat 12 g
  • satfat 1 g
  • sodium 339 mg
  • fiber 16 g
  • sugars 25 g
  • cholesterol 52 mg

How to Make It

  1. Prepare rice according to recipe, omit salt. Preheat oven to 350 degrees. Rinse and pat dry fish. Spray a shallow baking dish with cooking spray and place fish in baking dish. Combine remaining ingredients in a small bowl, mixing well so that tomato paste dissolves completely. Pour mixture over fish and bake for about 20 to 25 minutes until fish flakes, uncovered (do not overcook.) Serve with rice.