Baked Fish with Creole Sauce - ONIE Project

Baked Fish with Creole Sauce

Posted by ONIE Project on 12/03/2014

Baked Fish with Creole Sauce from ONIEFor those of you who follow our blog, we usually feature a recipe from our annual Hearty, Healthy & Homemade calendar on the first Wednesday of the month. Our 2015 calendar will be released soon and we have many new recipes for you. We also have an exciting new feature. The ONIE Staff Nutritionist, Stephanie DeBerry, and Meredith Scott have videoed preparation of the six top-rated recipes for you. Stay tuned for details of the release of the calendar!

Now for the featured Recipe of the Month for December. After eating way too much on Thanksgiving, we have a light and easy recipe for you to try- Baked Fish with Creole Sauce.  Packed with flavor, it is low in calories and saturated fat but has 43 grams of protein, which is 93.5% of the daily recommended amount for women and 76.8% of the amount recommended for men. With 40% of the daily recommend amount of vitamin C, you get an immune boost as well. Even better, this recipe is ONE-for-ONE Certified. (Learn more about ONE-for-ONE Certified and how to keep your sodium intake to the recommended 2300 mg of sodium per day on). 

Baked Fish w/ Creole Sauce


ONIE Project: Baked Fish with Creole Sauce Nutrition Facts

Non-stick cooking spray 4 white fish fillets, frozen ½ onion, diced ½ green pepper, diced 2 cloves garlic, minced 1 (8 oz) can tomato sauce 1 tsp chili powder ¼ tsp salt 1/8 tsp pepper Aluminum foil *Preparation time is 45 minutes including 30 minutes baking time. Makes 4 servings.


  1. Defrost fish fillets in refrigerator overnight.
  2. Preheat oven to 375° F. Spray baking dish with cooking spray.
  3. Arrange fillets in baking dish; top fish with onions and green peppers.
  4. In a bowl, mix tomato sauce, chili powder, salt, and pepper.
  5. TipPour sauce mixture over fish and vegetables.
  6. Cover dish with aluminum foil and bake 30 minutes or until fish flakes at touch.
  7. Refrigerate left overs within 2-3 hours.

Over the next few weeks, we will have tips on having a healthy & happy holiday season including walking holiday light trails, healthy kid-friendly treats, and more. From the ONIE Project Team. ONIE Project  



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