Baked Fish with Tomatoes, Peppers, and Onions
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.
- 4 Servings
- $6.00 - $8.99
Baked Fish with Tomatoes, Peppers, and Onions
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.
- 4 Servings
- $6.00 - $8.99
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
Steps
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.
Ingredients
Serving Size: 1 fish piece, 1/4 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 88 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0 g |
| Omega 3 - EPA | 36 mg |
| Omega 3 - DHA | 102 mg |
| Cholesterol | 49 mg |
| Carbohydrates | 3 g |
| Dietary Fiber | 1 g |
| Total Sugars | 2 g |
| Added Sugars included | 0 g |
| Protein | 17 g |
| Minerals | |
| Calcium | 29 mg |
| Potassium | 377 mg |
| Sodium | 326 mg |
| Copper | 67 mcg |
| Iron | 1 mg |
| Magnesium | 28 mg |
| Phosphorus | 312 mg |
| Selenium | 24 mcg |
| Zinc | 0 mg |
| Vitamins | |
| Vitamin A | 7 mcg RAE |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 2 mg |
| Vitamin C | 13 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 3 mcg |
| Folate | 14 mcg DFE |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 2 mg |
| Choline | 73 mg |
Source:
- Adapted from Spicy Baked Fish
- Montana State University Extension Service
- Nutrition Education Program