Cooking at Home - Spanish Baked Fish

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Published Wednesday, October 13, 2021

Makes: 4 servings

This delicious fish will pair well with spaghetti squash when in season, and whole wheat pasta or brown rice the rest of the year.

Ingredients

  • 1 pound perch fillets, fresh or frozen
  • 1 cup tomato sauce
  • 1 onion (small)
  • 1/2 teaspoon garlic powder
  • 2 teaspoons chili powder
  • 1 teaspoon oregano
  • 1/8 teaspoon cumin (ground)

Directions

  1. Preheat the oven to 350 degrees F.
  2. Lightly grease the baking dish with butter or margarine.
  3. Separate the fish into 4 fillets or pieces.
  4. Put the fish pieces in the baking dish.
  5. Peel the onion, and cut it into slices.
  6. Stir the onion, tomato sauce and spices together in a small bowl.
  7. Pour the onion-spice mix evenly over the fish pieces.
  8. Bake about 10 to 20 minutes, until the fish flakes easily with a fork.

Source: Pennsylvania Nutrition Education Network

Nutrition Information

Serving Size: 3 oz. prepared fish, 1/4 of recipe (194g)

Nutrients

Amount

Total Calories

129

Total Fat

3 g

Saturated Fat

0 g

Cholesterol

58 mg

Sodium

622 mg

Carbohydrates

7 g

Dietary Fiber

2 g

Total Sugars

4 g

Added Sugars included

0 g

Protein

18 g

Vitamin D

52 mcg

Calcium

60 mg

Iron

1 mg

Potassium

459 mg

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