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Spanish Baked Fish

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Spanish Baked Fish
En Español

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Recipe Total Cost
  • 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 cup tomato sauce
  • 1 onion (small)
  • 1/2 teaspoon garlic powder
  • 2 teaspoon chili powder
  • 1 teaspoon oregano
  • 1/8 teaspoon cumin (ground)

Directions

1. Preheat the oven to 350 degrees F.

2. Lightly grease the baking dish with butter or margarine.

3. Separate the fish into 4 fillets or pieces.

4. Put the fish pieces in the baking dish.

5. Peel the onion, and cut it into slices.

6. Stir the onion, tomato sauce and spices together in a small bowl.

7. Pour the onion-spice mix evenly over the fish pieces.

8. Bake about 10 to 20 minutes, until the fish flakes easily with a fork.

Notes

Learn more about:

Source: Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education Network
Website Recipes

Nutrition Information

Serving Size: 3 oz. prepared fish, 1/4 of recipe (194g)
Nutrients Amount
Calories 129
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 58 mg
Sodium 622 mg
Total Carbohydrate 7 g
Dietary Fiber 2 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 18 g
Vitamin D 52 mcg
Calcium 60 mg
Iron 1 mg
Potassium 459 mg
N/A - data is not available
Nutrients Amount
Calories 129
Total Fat 3 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
a-Linolenic Acid 0 g
Omega 3 - EPA 67 mg
Omega 3 - DHA 166 mg
Cholesterol 58 mg
Total Carbohydrate 7 g
Dietary Fiber 2 g
Total Sugars 4 g
Added Sugars 0 g
Protein 18 g
Minerals
Calcium 60 mg
Potassium 459 mg
Sodium 622 mg
Copper 97 mcg
Iron 1 mg
Magnesium 40 mg
Phosphorus 301 mg
Selenium 32 mcg
Zinc 1 mg
Vitamins
Vitamin A 54 mcg RAE
Vitamin B6 0 mg
Vitamin B12 2 mcg
Vitamin C 3 mg
Vitamin D 52 mcg
Vitamin E 3 mg
Vitamin K 12 mcg
Folate 21 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 4 mg
Choline 81 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

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

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