Mexican · lunch, dinner
Pescado a la Veracruzana (Veracruz-Style Fish)
Video by Zelecisne Recetas on YouTube · Open on YouTube
- Low carb (44 g net carbs) but not keto: 34% of the energy is from fat, and keto meals get about 60% or more
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Fish. Check labels on stock, sauces and spice mixes.
Lean white fish in a tomato, olive and caper sauce: with the rice, each serve gives about 36 g protein for about 430 kcal, plus olive oil for healthy fat and tomatoes that make it rich in vitamin C.
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Ingredients 18
Method
Tap a time to watch that step in the video.
- Dice the tomatoes, cut the onion into small squares, slice the garlic, and chop the parsley and olives. 0:30
- Coat the base of a wide pan with olive oil and cook the onion until soft and translucent, then add the garlic and the tomatoes. 1:04
- When the tomatoes start to break down, season with salt, pepper, bay leaves, thyme, paprika and oregano. Lower the heat to medium, add the water or stock and simmer 5 minutes. 1:46
- Stir in the capers, olives and parsley, then the pickled güero chillies and a splash of their liquid. Taste before adding more salt – the olives and capers are briny. 2:40
- Lay the fillets on the sauce, season them lightly, cover and cook on medium-low for 15–20 minutes until the fish is cooked through. Spoon the sauce over and serve with white rice. 3:57
Tip. Serves 4 (one fillet each, our estimate). Any firm white fish works, or a whole snapper as is traditional in Veracruz. If you can't find güero chillies, use pickled jalapeños or mild banana peppers.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 43%
- Protein 35%
- Fat 22%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 87% of the 44 g of net carbs come from the white rice. To cut carbs, try leaving it out — it is optional.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High114%
63 µg a serve, mostly from white fish fillets (81%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High62%
1.5 µg a serve, mostly from white fish fillets (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin C High43%
38 mg a serve, mostly from pickled güero chillies (46%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K High43%
52 µg a serve, mostly from fresh parsley (63%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B6 High38%
0.6 mg a serve, mostly from white fish fillets (59%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E High25%
3.8 mg a serve, mostly from white fish fillets (29%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Omega-3 High23%
0.4 g a serve, mostly from white fish fillets (73%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Magnesium High22%
93 mg a serve, mostly from white fish fillets (61%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc Source17%
1.9 mg a serve, mostly from white fish fillets (44%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Potassium Source15%
730 mg a serve, mostly from white fish fillets (46%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron Source12%
2.1 mg a serve, mostly from white fish fillets (32%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Folate Source11%
42 µg a serve, mostly from tomatoes (39%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 3
Vitamin A9%
85 µg a serve, mostly from tomatoes (54%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D7%
1.4 µg a serve, mostly from white fish fillets (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Calcium6%
72 mg a serve, mostly from white fish fillets (26%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Zelecisne Recetas; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.