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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 ounces, low-sodium)
  • 1 teaspoon chili powder
  • 1/8 teaspoon ground black pepper
  • salt (1/4 teaspoon, optional)

Directions

  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.

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:

Source:

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

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 365 mg
Carbohydrates 7 g
Dietary Fiber 2 g
Total Sugars 4 g
Added Sugars included 3 g
Protein 17 g
Vitamin D 1 mcg
Calcium 30 mg
Iron 1 mg
Potassium 482 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

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 3 g
Protein 17 g
Minerals
Calcium 30 mg
Potassium 482 mg
Sodium 365 mg
Copper 87 mcg
Iron 1 mg
Magnesium 34 mg
Phosphorus 325 mg
Selenium 25 mcg
Zinc 1 mg
Vitamins
Vitamin A 32 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 2 mg
Vitamin C 14 mg
Vitamin D 1 mcg
Vitamin E 2 mg
Vitamin K 10 mcg
Folate 18 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 3 mg
Choline 78 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1/2 cups
Protein Foods 3 ounces

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