Cooking at Home – Spanish Baked Fish | Kiowa County Press

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)