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.
- 4 Servings
- $6.00 - $8.99
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.
- 4 Servings
- $6.00 - $8.99
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
Steps
1
Wash hands with soap and water.
2
Preheat the oven to 350 degrees F.
3
Lightly grease baking dish (9 x 13-inch) with butter or margarine.
4
Separate the fish into 4 fillets or pieces.
5
Put the fish pieces in the baking dish.
6
Peel the onion and cut it into slices.
7
Stir the onion, tomato sauce, and spices together in a small bowl.
8
Pour the onion-spice mix evenly over the fish pieces.
9
Bake about 10 to 20 minutes, until the fish flakes easily with a fork.
Ingredients
Serving Size: 3 oz. prepared fish, 1/4 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 134 |
| Total Fat | 3 g |
| Saturated Fat | 0 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 67 mg |
| Omega 3 - DHA | 166 mg |
| Cholesterol | 58 mg |
| Carbohydrates | 9 g |
| Dietary Fiber | 2 g |
| Total Sugars | 5 g |
| Added Sugars included | 4 g |
| Protein | 18 g |
| Minerals | |
| Calcium | 63 mg |
| Potassium | 472 mg |
| Sodium | 384 mg |
| Copper | 101 mcg |
| Iron | 1 mg |
| Magnesium | 41 mg |
| Phosphorus | 304 mg |
| Selenium | 32 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 54 mcg RAE |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 1.5 mg |
| Vitamin C | 3 mg |
| Vitamin D | 52 mcg |
| Vitamin E | 3 mg |
| Vitamin K | 12 mcg |
| Folate | 23 mcg DFE |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 4 mg |
| Choline | 82 mg |
Source:
- Pennsylvania Nutrition Education Network