Baked Fish with Creole Sauce
This tomato-based Creole sauce includes onion, green pepper, and spices to liven up the fish of your choice.
栄養成分（1食あたり）
1食あたりの値 · 1食分の量: 1/4 of recipe
93
カロリー
17g
タンパク質
6g
炭水化物
1g
脂質
2g
食物繊維
3g
糖類
132mg
ナトリウム
飽和脂肪酸 0 g · コレステロール 48 mg
リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。
材料
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
作り方
- 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.
メモ
- •Atlantic cod fillets used for nutrition analysis.
- •If fish is more than one layer thick in baking dish, cooking time will be longer.
出典: USDA MyPlate Kitchen · Eating Smart, Being Active Colorado State University and University of California at Davis
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