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CookPal AI
Spanish Baked Fish

Spanish Baked Fish

コスト $15, 節約する $10

出典: Recommended by CookPal

  • 20 分
  • 4 人数
  • $15

材料

  • Fish

    • 1 pound perch fillets, fresh or frozen

  • Vegetables

    • 🧅 1 small onion

  • Sauce and Condiments

    • 🍅 1 cup low-sodium tomato sauce

  • Spices

    • 1/2 teaspoon garlic powder
    • 2 teaspoons chili powder
    • 1 teaspoon oregano
    • 1/8 teaspoon ground cumin

手順

1

Wash hands with soap and water.

2

Preheat the oven to 350 degrees F.

3

Lightly grease baking dish (9 x 13-inch) with butter or margarine.

4

Separate the fish into 4 fillets or pieces.

5

Put the fish pieces in the baking dish.

6

Peel the onion and cut it into slices.

7

Stir the onion, tomato sauce, and spices together in a small bowl.

8

Pour the onion-spice mix evenly over the fish pieces.

9

Bake about 10 to 20 minutes, until the fish flakes easily with a fork.

栄養素

1人前あたり

🔥

134

カロリー

  • 18
    タンパク質
  • 9
    炭水化物
  • 3
    脂肪

💡 For a lower-sodium option, choose no-salt-added tomato sauce.Serve with whole wheat pasta, brown rice, or spaghetti squash for a balanced meal.Ensure fish flakes easily with a fork, indicating doneness.