Cooking at Home – Spanish Baked Fish | Kiowa County Press


Spanish Baked Fish – USDA

Makes: 4 servings

This delicious fish will pair well with spaghetti squash in season, and whole wheat pasta or brown rice the rest of the year.

Ingredients

  • 1 pound perch fillets, fresh or frozen
  • 1 cup of tomato sauce
  • 1 onion (small)
  • 1/2 teaspoon garlic powder
  • 2 teaspoons of chili powder
  • 1 teaspoon of oregano
  • 1/8 teaspoon cumin (ground)

instructions

  1. Preheat the oven to 350 degrees F.
  2. Lightly grease the baking dish with butter or margarine.
  3. Divide the fish into 4 fillets or pieces.
  4. Put the pieces of fish in the baking dish.
  5. Peel the onion, and cut it into slices.
  6. Combine onion, tomato sauce and spices in a small bowl.
  7. Pour the onion-spice mixture evenly over the pieces of fish.
  8. Cook, about 10 to 20 minutes, until the fish flakes easily with a fork.

Source: Pennsylvania Nutrition Education Network

Nutritional information

Portion: 3 ounces prepared fish, 1/4 recipe (194g)

Nutrients

Rising

Total calories

129

Total fat

3 grams

Saturated fat

0 g

Cholesterol

58 mg

Sodium

622 mg

Carbohydrates

7 grams

Alimentary fiber

2 grams

Total sugars

4 grams

Added sugars included

0 g

Protein

18 grams

Vitamin D

52 mcg

Calcium

60 mg

The iron

1 mg

Potassium

459 mg

About Florence M. Sorensen

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