Healthy Recipes
Authored By:  California Dried Plum Board
Serve fish over rice and don't forget the cilantro for its distinct flavor.
Diet Types: Dairy Free, Wheat Free
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
  • Serves: 4
    Cooking Time: Under 30 minutes
    Instructions:
    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.

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      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.
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