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)
Steps
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 Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 134 |
| Total Fat | 3 g |
| Saturated Fat | 0 g |
| Cholesterol | 58 mg |
| Sodium | 384 mg |
| Carbohydrates | 9 g |
| Dietary Fiber | 2 g |
| Total Sugars | 5 g |
| Added Sugars included | 4 g |
| Protein | 18 g |
| Vitamin D | 52 mcg |
| Calcium | 63 mg |
| Iron | 1 mg |
| Potassium | 472 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Spanish Baked Fish. Recipe source: Pennsylvania Nutrition Education Network. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.