Pescado a La Veracruzana
Mariscos • Mexico
About Pescado a la Veracruzana
Huachinango en salsa de jitomate con aceitunas, alcaparras y güeros — el plato emblema del puerto.
How to Make Pescado a la Veracruzana (Traditional & Healthy Version)
Pescado a la Veracruzana is a hallmark of Mexican coastal cuisine, tracing its roots to the vibrant port city of Veracruz on Mexico’s Gulf Coast. This dish beautifully combines freshly caught white fish—such as red snapper or tilapia—with a rich tomato sauce infused with olives, capers, and a hint of mild chili. The recipe reflects the blend of Indigenous and Spanish influences that characterize Veracruz, resulting in a light yet deeply flavorful meal. The taste is fresh and balanced, with the tangy tomatoes, briny olives, and aromatic herbs providing a lively contrast to the delicate fish. It’s a staple at family gatherings and special occasions across Mexico, especially in the coastal regions where seafood is part of daily life. Pescado a la Veracruzana is beloved not just for its taste but also for how it showcases the best produce and seafood Mexico has to offer, making it a truly authentic and satisfying dish for health-conscious food lovers.
Ingredients(for 1 fillet with sauce (about 200g))
- 2 fillets (150g each) White fish fillets (such as red snapper or tilapia) (filete de pescado)
- 2 medium (200g) Tomatoes (jitomate)
- 1/2 medium (50g) White onion (cebolla blanca)
- 2 cloves Garlic cloves (ajo)
- 1/2 medium (40g) Green bell pepper (pimiento verde)
- 10 Pitted green olives (aceitunas verdes)
- 1 tablespoon Capers (alcaparras)
- 2 tablespoons Pickled jalapeño slices (rajas de jalapeño en escabeche) - optional
- 2 tablespoons, chopped Fresh parsley (perejil fresco)
- 2 teaspoons Olive oil (aceite de oliva)
- 1/2 teaspoon Salt (sal)
- 1/4 teaspoon Black pepper (pimienta negra)
Instructions
- 1
Pat the fish fillets dry with paper towels and season both sides with salt and black pepper.
2 minutes
Seasoning the fish before cooking enhances flavor and helps keep it moist.
- 2
Heat 1 teaspoon of olive oil in a large nonstick skillet over medium heat. Sear the fish fillets for 2 minutes on each side until lightly golden. Remove and set aside.
5 minutes
Do not overcook the fish; it will finish cooking in the sauce.
- 3
Add the remaining olive oil to the skillet. Sauté the onion and garlic until translucent and aromatic.
3 minutes
Stir frequently to prevent garlic from burning.
- 4
Add the diced tomatoes and green bell pepper. Cook until the tomatoes soften and release their juices.
4 minutes
If tomatoes are not juicy, add a tablespoon of water.
Why This Dish is Healthy
This dish is a healthy choice due to its reliance on lean protein, fresh vegetables, and heart-healthy olive oil. It is naturally low in saturated fat and free of refined carbs, supporting balanced blood sugar and cholesterol levels. Its high protein and fiber content promote satiety, making it perfect for those watching their calorie intake or aiming for a nutrient-rich meal.
Pescado a la Veracruzana is low in calories and fat, making it ideal for weight management. Each serving supplies about 130 calories, 20g protein, 5g carbs, and 4g fat. The fish provides lean protein and omega-3 fatty acids, while the vegetables and olives add fiber, vitamin C, potassium, and antioxidants. Capers and parsley contribute trace minerals and phytonutrients, supporting immune and cardiovascular health.
Pro Tips
- 💡Tip 1: For best results, use freshly caught fish from a sustainable source.
- 💡Tip 2: Blanch and peel tomatoes before dicing for a smoother sauce.
- 💡Tip 3: Let the sauce simmer before adding the fish to deepen the flavor.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove over low heat to preserve the texture of the fish.
Best served: Lunch
Información nutricional
| Nutriente | Por 100 g |
|---|---|
| Energía | 130.0 kcal |
| Proteínas | 20.0 g |
| Carbohidratos | 5.0 g |
| Grasas totales | 4.0 g |
| Fibra | 1.0 g |
