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Spanish Baked Fish

Spanish Baked Fish

58 Ratings
58 Ratings
Recipe Image
Spanish Baked Fish in a roasting pan
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

  1. Wash hands with soap and water.
  2. Preheat the oven to 350 °F.
  3. Lightly grease the baking dish 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 (194g)
Nutrients Amount
Total Calories 134
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 58 mg
Sodium 384 mg
Carbohydrates 9 g
Dietary Fiber 2 g
Total Sugars 5 g
Added Sugars included 4 g
Protein 18 g
Vitamin D 52 mcg
Calcium 63 mg
Iron 1 mg
Potassium 472 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 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

Nutrients will display if the data is available

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

MyPlate Food Groups

Vegetables 1/2 cups
Protein Foods 3 ounces

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