Spanish Baked Fish
This delicious fish will pair well with spaghetti squash when in season, and whole wheat pasta or brown rice the rest of the year.
Nutrition Facts (per serving)
Values are per serving · Serving Size: 3 oz. prepared fish, 1/4 of recipe
122
Calories
18g
Protein
8g
Carbs
2g
Fat
2g
Fiber
4g
Sugar
358mg
Sodium
Saturated Fat 0 g · Cholesterol 56 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
perch fillets, fresh or frozen
1 pound
onion
1 small
low-sodium tomato sauce
1 cup
garlic powder
1/2 teaspoon
chili powder
2 teaspoons
oregano
1 teaspoon
ground cumin
1/8 teaspoon
Instructions
- 1
Wash hands with soap and water.
- 2
Preheat the oven to 350 degrees F.
- 3
Lightly grease baking dish (9 x 13-inch) with butter or margarine.
- 4
Separate the fish into 4 fillets or pieces.
- 5
Put the fish pieces in the baking dish.
- 6
Peel the onion and cut it into slices.
- 7
Stir the onion, tomato sauce, and spices together in a small bowl.
- 8
Pour the onion-spice mix evenly over the fish pieces.
- 9
Bake about 10 to 20 minutes, until the fish flakes easily with a fork.
Source: USDA MyPlate Kitchen · Pennsylvania Nutrition Education Network
Part of Nutrola's AI-powered nutrition tracking app. Every recipe has full macros so you can log it in one tap.
Track Every Meal with Nutrola
Log this recipe in seconds with AI-powered photo scanning. Get exact macros for everything you eat.
