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  • Prep Time:

  • Cook Time:

  • Serving Size:

  • Serves: 4 Servings

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 ounces
low-sodium)
1 teaspoon chili powder
1/8 teaspoon ground black pepper
salt (1/4 teaspoon
optional)

Steps

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

Nutrition Facts

Nutrients Amount
Total Calories 111
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 50 mg
Sodium 365 mg
Carbohydrates 7 g
Dietary Fiber 2 g
Total Sugars 4 g
Added Sugars included 3 g
Protein 17 g
Vitamin D 1 mcg
Calcium 30 mg
Iron 1 mg
Potassium 482 mg

Eating Smart, Being Active
Colorado State University and University of California at Davis

U.S. Department of Agriculture. MyPlate Kitchen Website. Baked Fish with Creole Sauce. Recipe source: Eating Smart, Being Active Colorado State University and University of California at Davis. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.