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.
营养成分（每份）
每份数值 · 每份分量: 3 oz. prepared fish, 1/4 of recipe
122
卡路里
18g
蛋白质
8g
碳水
2g
脂肪
2g
膳食纤维
4g
糖
358mg
钠
饱和脂肪 0 g · 胆固醇 56 mg
圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。
食材
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
步骤
- 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.
来源: USDA MyPlate Kitchen · Pennsylvania Nutrition Education Network
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