Seafood Vera Cruz
Seafood Vera Cruz offers a vibrant medley of fish topped with a flavorful tomato, pepper, and olive mixture. Its bright, tangy, and savory notes make it perfect for seafood lovers seeking a hearty yet elegant dish, ideal for family dinners or special occasions.
Ingredients
- 4 fish fillets (flounder, cod, etc.) ⓘ
- 4 peeled, chopped tomatoes (can use canned) ⓘ
- 1 large diced onion ⓘ
- 1 julienned green pepper ⓘ
- 2 Tbsp. tomato paste ⓘ
- 1 Tbsp. minced garlic
- 2 Tbsp. capers ⓘ
- 1 Tbsp. chopped parsley ⓘ
- sliced black olives ⓘ
- olive oil ⓘ
- salt and pepper ⓘ
- 2 Tbsp. Worcestershire sauce ⓘ
- juice of 1 lemon ⓘ
Instructions
- Place fish fillets in a Pyrex dish; season with salt and pepper. Add lemon juice and Worcestershire sauce; let marinate while preparing vegetables.
- Sauté diced onion in olive oil until golden.
- Add chopped tomatoes, julienned green pepper, minced garlic, capers, sliced black olives, tomato paste, and chopped parsley to the pan.
- Cover and cook for 10 minutes.
- Top the marinated fish fillets with the vegetable mixture.
- Bake at 350°F (175°C) for 10 minutes per inch of fish thickness.
Tips & Substitutions
For added depth, consider using fresh herbs like cilantro or oregano in place of parsley. If you prefer a spicier kick, add some diced jalapeños or a pinch of red pepper flakes. You can substitute the fish with shrimp or scallops for a different seafood experience. This dish pairs beautifully with rice or crusty bread to soak up the flavorful sauce.
Serving Suggestions
Serve the Seafood Vera Cruz over a bed of fluffy rice or with warm tortillas for a satisfying meal. A side of sautéed vegetables or a fresh salad complements the dish well. For a complete experience, consider pairing with a light white wine or a refreshing agua fresca, and explore more Mexican recipes for perfect side options.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish and vegetable mixture in a baking dish and cover with foil. Heat in a preheated oven at 350°F (175°C) until warmed through, about 15-20 minutes.
Nutrition & Diet Analysis (per serving)
Each serving of Seafood Vera Cruz contains roughly 239 calories, with 7g protein, 38g carbohydrates, and 8g fat. It is an excellent source of vitamin C (67% of the Daily Value), iron (34% of the Daily Value), and potassium (32% of the Daily Value), and a good source of vitamin A and protein. Note that it is relatively high in sodium, at 1123mg per serving (49% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen fish fillets for this recipe?
Yes, you can use frozen fish fillets. Just ensure they are fully thawed before marinating and cooking. This will help the flavors penetrate the fish better and ensure even cooking.
What can I substitute for Worcestershire sauce?
If you don't have Worcestershire sauce, you can use soy sauce mixed with a dash of vinegar for a similar flavor profile. Alternatively, a mixture of balsamic vinegar and a touch of honey can work in a pinch.
Can I make this dish ahead of time?
Yes, you can prepare the vegetable mixture ahead of time and store it in the refrigerator. Just marinate the fish right before baking. This makes for an easy weeknight dinner option with minimal prep when you're ready to cook.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).