Spicy Baked Fish II

33 Ratings

Makes: 4 servings

Total Cost: $$$$

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.

Ingredients

1 pound cod fillets, fresh or frozen, skinless and thawed (or other white fleshed fish)
1/4 cup onion (chopped)
1/4 cup green bell pepper (chopped)
1/2 can tomatoes, diced (about 8 ounces)
1/4 teaspoon oregano

Directions

1. Preheat oven to 350 degrees. Oil or spray a baking dish with vegetable spray.
2. Cut fish into four pieces and place in baking dish.
3. Top fish with onions, green peppers, tomatoes and seasoning. Bake about 20 minutes or until fish flakes.

Notes

Learn more about:
- Bell peppers
- Tomatoes
- Onions

Source:

Montana State University Extension Service
Nutrition Education Program

Nutrition Information

Serving Size: 1 fish piece, 1/4 of recipe (190g)

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Nutrients	Amount
Total Calories	87
Total Fat	1 g
Saturated Fat	0 g
Cholesterol	49 mg
Sodium	380 mg
Carbohydrates	3 g
Dietary Fiber	1 g
Total Sugars	2 g
Added Sugars included	0 g
Protein	17 g
Vitamin D	1 mcg
Calcium	30 mg
Iron	1 mg
Potassium	379 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	87
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	30 mg
Potassium	379 mg
Sodium	380 mg
Copper	58 mcg
Iron	1 mg
Magnesium	28 mg
Phosphorus	311 mg
Selenium	25 mcg
Zinc	0 mg
Vitamins
Vitamin A	14 mcg RAE
Vitamin B6	0.2 mg
Vitamin B12	2 mcg
Vitamin C	15 mg
Vitamin D	1 mcg
Vitamin E	1 mg
Vitamin K	2 mcg
Folate	14 mcg DFE
Thiamin	0.3 mg
Riboflavin	0.1 mg
Niacin	2 mg
Choline	73 mg