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
- Preheat the oven to 350 degrees F.
- Lightly grease the baking dish with butter or margarine.
- Divide the fish into 4 fillets or pieces.
- Put the pieces of fish in the baking dish.
- Peel the onion, and cut it into slices.
- Combine onion, tomato sauce and spices in a small bowl.
- Pour the onion-spice mixture evenly over the pieces of fish.
- 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 |