U.S. flag

An official website of the United States government

Baked Fish with Creole Sauce

Baked Fish with Creole Sauce

56 Ratings
56 Ratings
Recipe Image
MyPlate Kitchen
Makes: 4 Servings
Total Cost: $$$$

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

Ingredients

  • 1 pound fish fillets (fresh or frozen, unbreaded)
  • 1/2 onion (thinly sliced)
  • 1/2 green pepper (thinly sliced)
  • 1 can tomato sauce (8 ounce)
  • 1 teaspoon chili powder
  • 1/8 teaspoon pepper
  • salt (1/4 teaspoon, optional)

Directions

1. Thaw fish in refrigerator overnight.
2. Preheat oven to 375°F.
3. Arrange fish in a single layer in baking dish.
4. Top fish with onion and pepper slices.
5. In a separate bowl, mix tomato sauce, chili powder, salt, and pepper.
6. Pour tomato sauce mixture over fish and vegetables.
7. Cover dish and bake until fish flakes easily with a fork (20-30 minutes).
8. Refrigerate leftovers.
 

Notes

- Atlantic cod fillets used for nutrition analysis.
- If fish is more than one layer thick in baking dish, cooking time will be longer.

Learn more about:
- Onions
- Bell Peppers
- Tomatoes

Source:

Colorado State University and University of California at Davis. Eating Smart Being Active Recipes.

Nutrition Information

Serving Size: 1/4 of recipe
Nutrients Amount
Total Calories 111
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 50 mg
Sodium 576 mg
Carbohydrates 7 g
Dietary Fiber 2 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 17 g
Vitamin D 1 mcg
Calcium 31 mg
Iron 1 mg
Potassium 492 mg
N/A - data is not available
Nutrients Amount
Total Calories 111
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 36 mg
Omega 3 - DHA 102 mg
Cholesterol 50 mg
Carbohydrates 7 g
Dietary Fiber 2 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 17 g
Minerals
Calcium 31 mg
Potassium 492 mg
Sodium 576 mg
Copper 91 mcg
Iron 1 mg
Magnesium 35 mg
Phosphorus 326 mg
Selenium 25 mcg
Zinc 1 mg
Vitamins
Vitamin A 33 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 2 mcg
Vitamin C 19 mg
Vitamin D 1 mcg
Vitamin E 2 mg
Vitamin K 10 mcg
Folate 19 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 3 mg
Choline 79 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/2 cups
Protein Foods 3 ounces

Write a review

Image
Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

Image
Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips for your baby or toddler on Amazon Alexa devices or the free Alexa app.

Learn more

Image
DGA logo

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025