Baked Fish with Tomatoes, Peppers, and Onions
Make dinner in a flash. This fast and easy fish is delicious and perfect for a busy evening. A fresh green salad and a whole grain roll or brown rice would make this a meal.
- Yield
- 4 servings
- Serving size
- 1 fish piece, 1/4 of recipe
- Rating
- 3.78 of 5 (37 ratings)
Food groups
- Protein Foods: 2 1/2 ounces
- Vegetables: 1/4 cups
Ingredients
- 1 pound cod fillets, fresh or frozen, skinless and thawed (or other white fleshed fish)
- 1/4 cup green bell pepper, chopped
- 1/2 can (14.5 ounces) low-sodium tomatoes (about 8 ounces)
- 1/4 cup onion, chopped
- 1/4 teaspoon oregano
Directions
- Wash hands with soap and water.
- Preheat oven to 350 °F. Oil or spray a 9 x 13-inch baking dish with vegetable spray.
- Cut fish into four pieces and place in baking dish.
- Top fish with green peppers, tomatoes, onions and oregano.
- Bake about 20 minutes or until fish flakes.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 80.78 |
| Total Fat | 0.36 g |
| Saturated Fat | 0.06 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 | 3.4 g |
| Dietary Fiber | 1.3 g |
| Total Sugars | 2.03 g |
| Added Sugars included | 0 g |
| Protein | 16.59 g |
| Calcium | 35 mg |
| Potassium | 420 mg |
| Sodium | 110.61 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 35 mg |
| Phosphorus | 174 mg |
| Selenium | 0 mg |
| Zinc | 0 mg |
| Vitamin A | 13 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 14 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 3 mcg |
| Folate | 7 mcg |
| Thiamin | 0.3 mg |
| Riboflavin | 0 mg |
| Niacin | 0 mg |
| Choline | 5 mg |
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Source
Recipe by: Adapted from Spicy Baked Fish — Montana State University Extension Service — Nutrition Education Program
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-tomatoes-peppers-onions. Federal works are public domain in the United States.