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Spanish Baked Fish

Spanish Baked Fish in a roasting pan
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 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

  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.

Notes

Learn more about:

Source:

Pennsylvania Nutrition Education Network

Nutrition Information

Serving Size: 3 oz. prepared fish, 1/4 of recipe
Nutrients Amount
Total Calories 122
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 56 mg
Sodium 358 mg
Carbohydrates 8 g
Dietary Fiber 2 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 18 g
Vitamin D 1 mcg
Calcium 60 mg
Iron 1 mg
Potassium 476 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 122
Total Fat 2 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0.0 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 56 mg
Carbohydrates 8 g
Dietary Fiber 2 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 18 g
Minerals
Calcium 60 mg
Potassium 476 mg
Sodium 358 mg
Copper 0 mg
Iron 1 mg
Magnesium 41 mg
Phosphorus 303 mg
Selenium 32 mg
Zinc 1 mg
Vitamins
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

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Protein Foods 3 ounces
Vegetables 1/2 cups
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