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
canned
low-sodium (about 8 ounces)
1/4 teaspoon oregano
Steps
Wash hands with soap and water.
Preheat oven to 350 °F. Oil or spray a baking dish with vegetable spray.
Cut fish into four pieces and place in baking dish.
Top fish with onions, green peppers, tomatoes, and seasoning. Bake about 20 minutes or until fish flakes.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 88 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Cholesterol | 49 mg |
| Sodium | 326 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 | 29 mg |
| Iron | 1 mg |
| Potassium | 377 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Spicy Baked Fish II. Recipe source: Montana State University Extension Service Nutrition Education Program. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.