저녁쉬움

Baked Fish with Tomatoes, Peppers, and Onions

Name: Baked Fish with Tomatoes, Peppers, and Onions
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4
Ingredients: 1 pound cod fillets, fresh or frozen, skinless and thawed; 1/4 cup green bell pepper, chopped; 1/2 can (14.5 ounces) low-sodium tomatoes; 1/4 cup onion, chopped; 1/4 teaspoon oregano

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.

35 min4 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1 fish piece, 1/4 of recipe

칼로리

17g

단백질

탄수화물

지방

식이섬유

당류

111mg

나트륨

포화지방 0 g · 콜레스테롤 48 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

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

조리법

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.

출처: USDA MyPlate Kitchen · Adapted from Spicy Baked Fish Montana State University Extension Service Nutrition Education Program

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