Baked Fish with Creole Sauce
This tomato-based Creole sauce includes onion, green pepper, and spices to liven up the fish of your choice.
Nutrition Facts (per serving)
Values are per serving · Serving Size: 1/4 of recipe
93
Calories
17g
Protein
6g
Carbs
1g
Fat
2g
Fiber
3g
Sugar
132mg
Sodium
Saturated Fat 0 g · Cholesterol 48 mg
Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.
Ingredients
fish fillets
1 pound · fresh or frozen, unbreaded
onion, thinly sliced
1/2 medium
green pepper, thinly sliced
1/2 medium
tomato sauce, low-sodium
1 can (8 ounces)
chili powder
1 teaspoon
ground black pepper
1/8 teaspoon
salt
1/4 teaspoon, optional
Instructions
- 1
Wash hands with soap and water.
- 2
Thaw fish in refrigerator overnight.
- 3
Preheat oven to 375 °F.
- 4
Arrange fish in a single layer in baking dish.
- 5
Top fish with onion and pepper slices.
- 6
In a separate bowl, mix tomato sauce, chili powder, salt, and pepper.
- 7
Pour tomato sauce mixture over fish and vegetables.
- 8
Cover dish and bake until fish flakes easily with a fork (20-30 minutes).
- 9
Refrigerate leftovers.
Notes
- •Atlantic cod fillets used for nutrition analysis.
- •If fish is more than one layer thick in baking dish, cooking time will be longer.
Source: USDA MyPlate Kitchen · Eating Smart, Being Active Colorado State University and University of California at Davis
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