Spanish Baked Fish
This delicious fish will pair well with spaghetti squash when in season, and whole wheat pasta or brown rice the rest of the year.
- Yield
- 4 servings
- Serving size
- 3 oz. prepared fish, 1/4 of recipe
- Rating
- 3.62 of 5 (58 ratings)
Food groups
- Protein Foods: 3 ounces
- Vegetables: 1/2 cups
Ingredients
- 1 pound perch fillets, fresh or frozen
- 1 small onion
- 1 cup low-sodium tomato sauce
- 1/2 teaspoon garlic powder
- 2 teaspoons chili powder
- 1 teaspoon oregano
- 1/8 teaspoon ground cumin
Directions
- Wash hands with soap and water.
- Preheat the oven to 350 degrees F. Lightly grease baking dish (9 x 13-inch) with butter or margarine.
- Separate the fish into 4 fillets or pieces.
- Put the fish pieces in the baking dish.
- Peel the onion and cut it into slices.
- Stir the onion, tomato sauce, and spices together in a small bowl.
- Pour the onion-spice mix evenly over the fish pieces.
- Bake about 10 to 20 minutes, until the fish flakes easily with a fork.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 122.14 |
| Total Fat | 2.13 g |
| Saturated Fat | 0.38 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 56.44 mg |
| Carbohydrates | 8.02 g |
| Dietary Fiber | 2.25 g |
| Total Sugars | 3.88 g |
| Added Sugars included | 0 g |
| Protein | 18.03 g |
| Calcium | 60 mg |
| Potassium | 476 mg |
| Sodium | 358.31 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 41 mg |
| Phosphorus | 303 mg |
| Selenium | 32 mg |
| Zinc | 1 mg |
| Vitamin A | 47 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 1.5 mcg |
| Vitamin C | 7 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 6 mcg |
| Folate | 22 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 2 mg |
| Choline | 80 mg |
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Source
Recipe by: Pennsylvania Nutrition Education Network
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/spanish-baked-fish. Federal works are public domain in the United States.