Spanish Baked Fish
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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)
Instructions
- Wash hands with soap and water.
- Preheat the oven to 350 °F.
- Lightly grease the baking dish with butter or margarine.
- Separate the fish into 4 fillets or pieces.
- Put the fish pieces in the baking dish.
- Peel the onion, and cut it into slices.
- Stir the onion, tomato sauce, and spices together in a small bowl.
- Pour the onion-spice mix evenly over the fish pieces.
- Bake about 10 to 20 minutes, until the fish flakes easily with a fork.
Nutrition
| Calories | 134 |
|---|---|
| Protein | 18 g |
| Total Fat | 3 g |
| Saturated Fat | 0 g |
| Cholesterol | 58 mg |
| Sodium | 384 mg |
| Carbohydrates | 9 g |
| Dietary Fiber | 2 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: Pennsylvania Nutrition Education Network