Back to Search

Baked Fish with Creole Sauce

Recipe Image
Add To Favorites

Baked Fish with Creole Sauce
En Español

Fivestar Rating
(65 votes)
Recipe Total Cost
  • Makes: 4 Servings

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

MyPlate Food Groups
Vegetables
1/2 cups
Protein Foods
3 ounces
  • Plain text

    • No HTML tags allowed.
    • Lines and paragraphs break automatically.
    • Web page addresses and email addresses turn into links automatically.

    View our Comment Policy here.

    According to the Paperwork Reduction Act of 1995, an agency may not conduct or sponsor, and a person is not required to a collection of information unless it displays a valid OMB control number. The valid OMB control number for this information collection is 0584-0624. The time required to complete this information will vary based upon one’s relationship to the resource being submitted. It is estimated to take 11 minutes to complete the entire survey. This includes time for reviewing instructions, searching existing data sources, gathering and maintaining the data needed, and completing and reviewing the collection of information. Expiration date: 5/31/2021

To leave a recipe rating, please use the star rankings at the top of the page.