Baked Fish with Tomatoes, Peppers, and Onions
Make dinner in a flash. This fast and easy fish is delicious and perfect for a busy evening. A fresh green salad and a whole grain roll or brown rice would make this a meal.
Nutrition Facts (per serving)
Values are per serving · Serving Size: 1 fish piece, 1/4 of recipe
81
Calories
17g
Protein
3g
Carbs
0g
Fat
1g
Fiber
2g
Sugar
111mg
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
cod fillets, fresh or frozen, skinless and thawed
1 pound · or other white fleshed fish
green bell pepper, chopped
1/4 cup
low-sodium tomatoes
1/2 can (14.5 ounces) · about 8 ounces
onion, chopped
1/4 cup
oregano
1/4 teaspoon
Instructions
- 1
Wash hands with soap and water.
- 2
Preheat oven to 350 °F. Oil or spray a 9 x 13-inch baking dish with vegetable spray.
- 3
Cut fish into four pieces and place in baking dish.
- 4
Top fish with green peppers, tomatoes, onions and oregano. Bake about 20 minutes or until fish flakes.
Source: USDA MyPlate Kitchen · Adapted from Spicy Baked Fish Montana State University Extension Service Nutrition Education Program
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