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Caribbean Red Snapper / Pargo rojo caribeño

This fish can be served on top of vegetables along with whole-grain rice and garnished with parsley. Salmon or chicken breast can be used in place of red snapper.


  • 2 tbsp olive oil

  • 1 medium onion, chopped

  • 1/2 cup red pepper, chopped

  • 1/2 cup carrots, cut into strips

  • 1 clove garlic, minced

  • 1/2 cup dry white wine

  • 3/4 pound red snapper fillet

  • 1 large tomato, chopped

  • 2 tbsp pitted ripe olives, chopped

  • 2 tbsp crumbled low-fat feta or low-fat ricotta cheese


In a large skillet, heat olive oil over medium heat. Add onion, red pepper, carrots, and garlic. Sauté mixture for 10 minutes. Add wine and bring to boil. Push vegetables to the side of the pan.

Arrange fillets in a single layer in center of skillet. Cover and cook for 5 minutes.

Add tomato and olives. Top with cheese. Cover and cook for 3 minutes or until fish is firm but moist (reaches a minimum internal temperature of 145°F).

Transfer fish to serving platter. Garnish with vegetables and pan juices.

Serving suggestion: Serve with whole-grain rice.

Serves 2

Each serving contains about 423 calories, 39 g protein, 19 g fat, 70 mg cholesterol, 16 g carbohydrates, 3.8 g fiber, and 438 mg sodium.

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