Baked Fish with Tomatoes, Peppers, and Onions
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Ingredients
- 1 pound cod fillets, fresh or frozen, skinless and thawed (or other white fleshed fish)
- 1/4 cup green bell pepper, chopped
- 1/2 can (14.5 ounces) low-sodium tomatoes (about 8 ounces)
- 1/4 cup onion, chopped
- 1/4 teaspoon oregano
Instructions
- Wash hands with soap and water.
- Preheat oven to 350 °F. Oil or spray a 9 x 13-inch baking dish with vegetable spray.
- Cut fish into four pieces and place in baking dish.
- Top fish with green peppers, tomatoes, onions and oregano. Bake about 20 minutes or until fish flakes.
Nutrition
| Calories | 88 |
|---|---|
| Protein | 17 g |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Cholesterol | 49 mg |
| Sodium | 326 mg |
| Carbohydrates | 3 g |
| Dietary Fiber | 1 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: Adapted from Spicy Baked Fish Montana State University Extension Service Nutrition Education Program