Welcome to the new MyPlate Kitchen! Please pardon our dust during this transition. We appreciate your patience.

Back to Search

Spicy Baked Fish II

Recipe Image
Add To Favorites

Spicy Baked Fish II
En Español

Fivestar Rating
Recipe Total Cost
  • Makes: 4 servings

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 onion (chopped)
  • 1/4 cup green bell pepper (chopped)
  • 1/2 can tomatoes, diced (about 8 ounces)
  • 1/4 teaspoon oregano

Directions

1. Preheat oven to 350 degrees. Oil or spray a baking dish with vegetable spray.

2. Cut fish into four pieces and place in baking dish.

3. Top fish with onions, green peppers, tomatoes and seasoning. Bake about 20 minutes or until fish flakes.

Notes

Source: Montana State University Extension Service, Montana Extension Nutrition Education Program
Website Recipes

Nutrition Information

Serving Size: 1 fish piece, 1/4 of recipe (190g)
Nutrients Amount
Total Calories 87
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 49 mg
Sodium 380 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 30 mg
Iron 1 mg
Potassium 379 mg
N/A - data is not available
Nutrients Amount
Total Calories 87
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 30 mg
Potassium 379 mg
Sodium 380 mg
Copper 58 mcg
Iron 1 mg
Magnesium 28 mg
Phosphorus 311 mg
Selenium 25 mcg
Zinc 0 mg
Vitamins
Vitamin A 14 mcg RAE
Vitamin B6 0 mg
Vitamin B12 2 mcg
Vitamin C 15 mg
Vitamin D 1 mcg
Vitamin E 1 mg
Vitamin K 2 mcg
Folate 14 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 2 mg
Choline 73 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

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

Add new comment

Plain text

  • No HTML tags allowed.
  • Lines and paragraphs break automatically.
  • Web page addresses and email addresses turn into links automatically.