• Affordable fish recipes: Baked Fish with Creole Sauce from ONIE

Baked Fish with Creole Sauce

Time: 40 minutes
Servings: 4
This New Orleans' style oven baked fish dinner recipe idea is tasty & simple to prepare.
Rating:

Ingredients

  • 1 1/2 cups instant brown rice
  • Non-stick cooking spray
  • 4 (4 oz) Cod fillets
  • 1 yellow onion, diced
  • 1 green bell pepper, diced
  • 2 cloves garlic, minced
  • 1 (8 oz) can no-salt-added tomato sauce
  • 1 tsp chili powder
  • 1/4 tsp pepper

Preparation

  1. Prepare rice according to package directions. Set aside.
  2. Preheat oven to 375°F.
  3. In a medium bowl, mix tomato sauce, chili powder, garlic & pepper.
  4. Lightly coat a large glass baking dish with cooking spray. Place fish in baking dish; top with onions & peppers. Pour sauce mixture over fish & vegetables.
  5. Cover dish with foil & bake 30 minutes, or until fish flakes with a fork.

Tips

Want to spice things up? Add some cayenne pepper seasoning to your sauce. It's sure to give it a kick!

Nutrition Facts

4 servings per recipe
Serving size (289g)
Amount per serving
Calories
310
% Daily Value*
Total Fat 3g 4%
    Saturated Fat 0.5g 3%
    Trans Fat 0g  
Cholesterol 50mg 17%
Sodium 90mg
4%
Total Carbohydrate 45g 16%
    Dietary Fiber 4g 14%
    Total Sugars 4g  
Includes 0g Added Sugars
0%
Protein 25g  
Vitamin D 1mcg 6%
Calcium 58mg 4%
Iron 2mg 10%
Potassium 897mg 20%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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