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Baked Fish with Creole Sauce

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Baked Fish with Creole Sauce
En Español

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  • Makes: 4 Servings

This tomato-based Creole sauce includes onion, green pepper, and spices to liven up the fish of your choice.

Ingredients

  • 1 pound fish fillets (fresh or frozen, unbreaded)
  • 1/2 onion (thinly sliced)
  • 1/2 green pepper (thinly sliced)
  • 1 can tomato sauce (8 ounce)
  • 1 teaspoon chili powder
  • 1/8 teaspoon pepper
  • salt (1/4 teaspoon, optional)

Directions

1) Thaw fish in refrigerator overnight.
2) Preheat oven to 375°F.
3) Arrange fish in a single layer in baking dish.
4) Top fish with onion and pepper slices.
5) In a separate bowl, mix tomato sauce, chili powder, salt, and pepper.
6) Pour tomato sauce mixture over fish and vegetables.
7) Cover dish and bake until fish flakes easily with a fork (20-30 minutes).
8) Refrigerate leftovers.

Notes

  • Atlantic cod fillets used for nutrition analysis.
  • If fish is more than one layer thick in baking dish, cooking time will be longer.

Learn more about:

Source: Colorado State University and University of California at Davis. Eating Smart Being Active Recipes.

Nutrition Information

Serving Size: 1/4 of recipe
Nutrients Amount
Total Calories 111
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 50 mg
Sodium 576 mg
Carbohydrates 7 g
Dietary Fiber 2 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 17 g
Vitamin D 1 mcg
Calcium 31 mg
Iron 1 mg
Potassium 492 mg
N/A - data is not available
Nutrients Amount
Total Calories 111
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 36 mg
Omega 3 - DHA 102 mg
Cholesterol 50 mg
Carbohydrates 7 g
Dietary Fiber 2 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 17 g
Minerals
Calcium 31 mg
Potassium 492 mg
Sodium 576 mg
Copper 91 mcg
Iron 1 mg
Magnesium 35 mg
Phosphorus 326 mg
Selenium 25 mcg
Zinc 1 mg
Vitamins
Vitamin A 33 mcg RAE
Vitamin B6 0 mg
Vitamin B12 2 mcg
Vitamin C 19 mg
Vitamin D 1 mcg
Vitamin E 2 mg
Vitamin K 10 mcg
Folate 19 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 3 mg
Choline 79 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1/2 cups
Protein Foods
2 3/4 ounces

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