Spanish Baked Fish
Recipe Image
Makes:
4
servings
Total Cost:
$$$$
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, low-sodium
- 1 onion (small)
- 1/2 teaspoon garlic powder
- 2 teaspoons chili powder
- 1 teaspoon oregano
- 1/8 teaspoon cumin (ground)
Directions
- Wash hands with soap and water.
- Preheat the oven to 350 °F.
- Lightly grease the baking dish 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.
Pennsylvania Nutrition Education Network
