Baked Haitian Fish

Yvonne Aguilar Blackburn

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

45 m servings 380 cals
Serving size has been adjusted!
Original recipe yields 6 servings

Nutrition

  • Calories:
  • 380 kcal
  • 19%
  • Fat:
  • 26.5 g
  • 41%
  • Carbs:
  • 12.7g
  • 4%
  • Protein:
  • 23.5 g
  • 47%
  • Cholesterol:
  • 101 mg
  • 34%
  • Sodium:
  • 943 mg
  • 38%

Based on a 2,000 calorie diet

See full nutrition

Nutritional Information

1 Serving
Servings Per Recipe:
Amount Per Serving
  • * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • ** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
  • (-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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Directions

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  • Prep

  • Cook

  • Ready In

  1. Preheat oven to 350 degrees F (175 degrees C). Place flounder fillets in a 9x13-inch baking dish.
  2. Mix lime juice, parsley, and salt together in a small bowl. Pour over fillets.
  3. 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.
  4. Spread 3/4 of the onion mixture over the fillets in the baking dish.
  5. 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.

Footnotes

  • Cook's Notes:
  • Use tilapia fillets instead of flounder, if preferred.
  • For extra crunchy fish, set oven to broil and broil for 3 additional minutes.

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