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 |
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.