U.S. flag

An official website of the United States government

Spicy Baked Fish II

Spicy Baked Fish II

34 Ratings
34 Ratings
Recipe Image
Spicy Baked Fish on a plate
Makes: 4 servings
Total Cost: $$$$

Make dinner in a flash. This fast and easy fish is delicious and perfect for a busy evening. A fresh green salad and a whole grain roll or brown rice would make this a meal.

Ingredients

  • 1 pound cod fillets, fresh or frozen, skinless and thawed (or other white fleshed fish)
  • 1/4 cup green bell pepper (chopped)
  • 1/2 can tomatoes, canned, low-sodium (about 8 ounces)
  • 1/4 teaspoon oregano
  • 1/4 cup onion (chopped)

Directions

  1. Wash hands with soap and water.
  2. Preheat oven to 350 °F. Oil or spray a baking dish with vegetable spray.
  3. Cut fish into four pieces and place in baking dish.
  4. Top fish with onions, green peppers, tomatoes, and seasoning. Bake about 20 minutes or until fish flakes.

Notes

Learn more about:

Source:

Montana State University Extension Service
Nutrition Education Program

Nutrition Information

Serving Size: 1 fish piece, 1/4 of recipe (190g)
Nutrients Amount
Total Calories 88
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 49 mg
Sodium 326 mg
Carbohydrates 3 g
Dietary Fiber 1 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 17 g
Vitamin D 1 mcg
Calcium 29 mg
Iron 1 mg
Potassium 377 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 88
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 36 mg
Omega 3 - DHA 102 mg
Cholesterol 49 mg
Carbohydrates 3 g
Dietary Fiber 1 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 17 g
Minerals
Calcium 29 mg
Potassium 377 mg
Sodium 326 mg
Copper 67 mcg
Iron 1 mg
Magnesium 28 mg
Phosphorus 312 mg
Selenium 24 mcg
Zinc 0 mg
Vitamins
Vitamin A 7 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 2 mg
Vitamin C 13 mg
Vitamin D 1 mcg
Vitamin E 1 mg
Vitamin K 3 mcg
Folate 14 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 2 mg
Choline 73 mg

Nutrients will display if the data is available

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

MyPlate Food Groups

Vegetables 1/4 cups
Protein Foods 3 ounces

Write a review

Image
Shop Simple home screen on a phone

Shop Simple with MyPlate

Find savings in your area and discover new ways to prepare budget-friendly foods.

Learn more

Image
Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

Learn more

Image
Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

Image
logo for the Dietary Guidelines for Americans

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025