Baked Fish with Creole Sauce
This tomato-based Creole sauce includes onion, green pepper, and spices to liven up the fish of your choice.
- Yield
- 4 Servings
- Serving size
- 1/4 of recipe
- Rating
- 3.57 of 5 (58 ratings)
Food groups
- Protein Foods: 2 1/2 ounces
- Vegetables: 1/2 cups
Ingredients
- 1 pound fish fillets (fresh or frozen, unbreaded)
- 1/2 medium onion, thinly sliced
- 1/2 medium green pepper, thinly sliced
- 1 can (8 ounces) tomato sauce, low-sodium
- 1 teaspoon chili powder
- 1/8 teaspoon ground black pepper
- salt (1/4 teaspoon, optional)
Directions
- Wash hands with soap and water.
- Thaw fish in refrigerator overnight.
- Preheat oven to 375 °F. Arrange fish in a single layer in baking dish.
- Top fish with onion and pepper slices.
- In a separate bowl, mix tomato sauce, chili powder, salt, and pepper.
- Pour tomato sauce mixture over fish and vegetables.
- Cover dish and bake until fish flakes easily with a fork (20-30 minutes).
- Refrigerate leftovers.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 92.87 |
| Total Fat | 0.51 g |
| Saturated Fat | 0.09 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 47.73 mg |
| Carbohydrates | 6.09 g |
| Dietary Fiber | 1.59 g |
| Total Sugars | 3.31 g |
| Added Sugars included | 0 g |
| Protein | 17.09 g |
| Calcium | 29 mg |
| Potassium | 525 mg |
| Sodium | 131.5 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 40 mg |
| Phosphorus | 186 mg |
| Selenium | 1 mg |
| Zinc | 1 mg |
| Vitamin A | 26 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 16 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 4 mcg |
| Folate | 11 mcg |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 8 mg |
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Source
Recipe by: Eating Smart, Being Active — Colorado State University and University of California at Davis
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/baked-fish-creole-sauce. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.