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| Fish (Spicy Baked) |
| Number of Servings |
6 |
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Serving Size |
2-3 ounces |
| Preparation Time |
20 minutes |
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Cooking Time |
30 minutes |
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| Quantities |
Ingredients |
| 1 pound | fresh or frozen cod fillets |
| 1/4 cup | onion, chopped (optional) |
| 1/4 cup | green pepper, chopped (optional |
| 8 ounces | tomatoes, canned |
| 1/8 teaspoon | pepper |
| 1/2 teaspoon | oregano |
| 1 cup | shredded cheese (optional) |
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| Equipment |
Instructions |
- 9x9x2 baking dish
- sharp knife
- cutting board
- measuring cup
- measuring spoons
- small frying pan
- mixing spoon
- grater
- can opener
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- If frozen, thaw fish in refrigerator.
- Cut fish into six, 2-3 ounce servings. Oil baking dish or spray. Place fish in baking dish.
- Bake at 350¡F until fish flakes, about 20 minutes.
- While the fish is baking, prepare the sauce. Cook chopped onion and pepper in skillet with warm water until tender.
- Add tomatoes and spices, cut tomatoes with spoon, cook ten minutes to blend flavors.
- Pour sauce over fish when fish flakes. Bake 10 minutes longer.
- Top with cheese, if desired and bake until cheese melts.
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| NOTES: Variation: Lemon pepper and Italian Seasoning can be added to increase seasoning.To lower the fat and calories, omit the shredded cheese. |
| Nutrition Information |
| Calories |
150 |
| Total Fat |
6g |
| Saturated Fat |
3.5g |
| Protein |
19g |
| Carbohydrates |
3g |
| Fiber |
0g |
| Sugar |
1g |
| Vitamin A |
8% |
| Vitamin C |
15% |
| Calcium |
15% |
| Iron |
4% |
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