BAKED HAITIAN FISH

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Baked Haitian Fish image

Baked Haitian fish fillets. Delicious and very healthy with a bit of a kick! Best served with steamed white rice.

Provided by Yvonne Aguilar Blackburn

Categories     World Cuisine Recipes     Latin American     Caribbean

Time 45m

Yield 6

Number Of Ingredients 16

6 flounder fillets
¼ cup fresh lime juice
3 tablespoons dried parsley
¼ teaspoon salt
½ cup butter
¼ cup extra-virgin olive oil
1 large onion, finely chopped
1 red bell pepper, chopped
1 orange bell pepper, chopped
1 jalapeno pepper, minced
3 cloves garlic, minced
4 tomatoes, seeded and chopped
½ cup fresh orange juice
2 tablespoons jerk seasoning
½ teaspoon salt
¼ teaspoon ground black pepper

Steps:

  • Preheat oven to 350 degrees F (175 degrees C). Place flounder fillets in a 9x13-inch baking dish.
  • Mix lime juice, parsley, and salt together in a small bowl. Pour over fillets.
  • Melt butter in a large skillet over medium heat. Add olive oil, onion, red bell pepper, orange bell pepper, jalapeno pepper, and garlic; cook and stir until tender, about 8 minutes. Stir in tomatoes, orange juice, jerk seasoning, salt, and pepper; bring to a boil. Remove from heat.
  • Spread 3/4 of the onion mixture over the fillets in the baking dish.
  • Bake in the preheated oven until fillets flake easily with a fork, 10 to 13 minutes. Let stand for 5 minutes before serving. Serve remaining onion mixture alongside fillets.

Nutrition Facts : Calories 380.3 calories, Carbohydrate 12.7 g, Cholesterol 101 mg, Fat 26.5 g, Fiber 2.9 g, Protein 23.5 g, SaturatedFat 11.4 g, Sodium 943.3 mg, Sugar 7.1 g

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