Courtesy of Health and Wellness Institute
http://www.ehealthandhealing.com

Mexicana Fish with Dried Plums

Diet Type: Dairy Free

Cooking Time: Under 30 minutes

Ingredients:

  1 tablespoon vegetable oil
  2 medium onions, coarsely chopped
  2 cloves garlic, minced
  1/2 teaspoon ground cinnamon
  1/2 teaspoon ground Cumin
  1/4 teaspoon salt
  1/4 teaspoon pepper
  14 1/2 ounces canned stewed tomatoes, undrained
  1 cup dried plums, coarsely chopped
  1/2 cup dry red wine
  4 sea bass, halibut or other firm fish fillets (4 oz each)
  cooked rice, optional
  2 tablespoons chopped cilantro or parsley
 
Directions:

In large nonstick skillet, heat oil over medium-high heat until hot. Add onions and garlic; cook and stir 5-7 minutes or until onions are translucent but not browned. Add cinnamon, Cumin, salt and pepper; cook and stir 30 seconds. Stir in tomatoes, dried plums and wine; bring to a boil. Cover, reduce heat and simmer 5 minutes. Add fish to sauce; cover and simmer 8-12 minutes or until fish is cooked to desired doneness, turning once. Serve fish and sauce over rice, if desired. Sprinkle with cilantro.

Servings: 4

Author: California Dried Plum Board

 
Nutrition Facts

Serving Size: 1
Servings per Recipe: 4
Amount Per Serving 
Calories 346
Calories from Fat 65
 % Daily Value*
Total Fat 7g11%
  Saturated Fat 1g6%
  Mono Fat 3g 
  Poly Fat 2g 
Cholesterol 74mg25%
Sodium 511mg21%
Total Carbs 45g15%
  Dietary Fiber 6g22%
Protein 24g 
Iron28%
Calcium18%
Vitamin C25%
Vitamin E9%
Vitamin A18%
Vitamin B-1233%
Vitamin B-615%
Pantothenic acid12%
Niacin16%
Riboflavin12%
Thiamin13%
Folate9%
Selenium29%
Manganese75%
Copper25%
Zinc9%
Potassium33%
Phosphorus30%
Magnesium20%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.