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Baked Fish with Creole Sauce

This tomato-based Creole sauce includes onion, green pepper, and spices to liven up the fish of your choice.

  • 4 Servings
  • $6.00 - $8.99

Ingredients

  • 1 pound fish fillets
  • 1/2 medium onion, thinly sliced
  • 1/2 medium green pepper, thinly sliced
  • 1 can (8 ounces) tomato sauce, low-sodium
  • 1 teaspoon chili powder
  • 1/8 teaspoon ground black pepper
  • salt

Steps

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.

10

Atlantic cod fillets used for nutrition analysis.

11

If fish is more than one layer thick in baking dish, cooking time will be longer.

Ingredients

Serving Size: 1/4 of recipe

NutrientsAmount
Total Calories111
Total Fat1 g
Saturated Fat0 g
Monounsaturated Fat0 g
Polyunsaturated Fat1 g
Linoleic Acid0 g
α-Linolenic Acid0.1 g
Omega 3 - EPA36 mg
Omega 3 - DHA102 mg
Cholesterol50 mg
Carbohydrates7 g
Dietary Fiber2 g
Total Sugars4 g
Added Sugars included3 g
Protein17 g
Minerals
Calcium30 mg
Potassium482 mg
Sodium365 mg
Copper87 mcg
Iron1 mg
Magnesium34 mg
Phosphorus325 mg
Selenium25 mcg
Zinc1 mg
Vitamins
Vitamin A32 mcg RAE
Vitamin B60.3 mg
Vitamin B122 mg
Vitamin C14 mg
Vitamin D1 mcg
Vitamin E2 mg
Vitamin K10 mcg
Folate18 mcg DFE
Thiamin0.1 mg
Riboflavin0.1 mg
Niacin3 mg
Choline78 mg

Source:

  • Eating Smart, Being Active
  • Colorado State University and University of California at Davis