The World's Healthiest Foods

Southwestern Snapper Sauté

This recipe is a healthy way to enjoy the flavors of the Southwest. The great tasting ingredients in this dish go beautifully together. It can be prepared easily in very little time, making it a great way for you to get the nutritional benefits of fish and vegetables with minimal effort. It makes a good satisfying one-dish meal as it is, or can be served with warm corn tortillas for a fresh and healthy tasting taco meal without the usual fat that is in many Mexican flavored dishes.

Southwestern Snapper Sauté Prep and Cook Time: 15 minutes, Cooking Time: 10 minutes

1 medium onion, cut in half and sliced medium thick
6 medium cloves garlic, pressed
1-2 tsp minced jalapeno pepper, seeds removed, or to taste
1 TBS chicken broth
2 cups diced zucchini (1/2 inch cubes)
1lb snapper filet cut into 1 inch pieces
15 oz can diced tomatoes
3 TBS fresh lemon juice
2 TBS chopped fresh cilantro
1 TBS chopped fresh oregano
1 ripe but firm medium avocado, diced into 1 inch pieces
salt and black pepper to taste

  1. Prepare all the ingredients before starting the sauté.
  2. Heat 1 TBS broth in a 10-12 inch non-stick skillet. Healthy Sauté onion in broth over medium heat, stirring frequently for 5 minutes.
  3. Add garlic, zucchini, jalapeno, and continue to sauté for another 2 minutes.
  4. Add snapper and continue to sauté for another 2 minutes, stirring frequently.
  5. Add rest of ingredients, except avocado, and cook for another 2 minutes. Add avocado, season with salt, pepper and serve.

    Serves 4
    Serving Suggestion:
    Serve with

    • Rice

Healthy Cooking Tips: When cutting and cooking snapper for dishes such as this it is best to buy filets that are thick cut. Do not use thin pieces because they will fall apart. When making this recipe, you want to prepare all your ingredients before you start cooking. Once you start to sauté it goes fast, and it is easy to overcook your ingredients if you are still preparing them. It is also important that your avocado is still fairly firm for this dish. If it is too soft it will create an unattractive finished dish.

Add your jalapenos just a little at a time and test it. It is easy to add too much and it will become too spicy and hot. The amount you add is very much a personal preference.
This page was updated on: 2002-11-06 07:35:09
© 2002 The George Mateljan Foundation