Spanish Baked Fish
Perch is a small fish which is usually pan-fried whole. A low in fat, firm textured fish that is excellent eating. In the United States the best known perch is the yellow perch, found mainly in the East and Midwest. Source: Freshwater Fish
Ingredients:
1 pound Perch fillets, fresh or frozen
1 cup tomato sauce
1/2 cup onions, sliced
1/2 teaspoon garlic powder
2 teaspoons chili powder
1 teaspoon dried oregano flakes
1/8 teaspoon ground cumin
Directions:
- Thaw frozen fish according to package directions.
- Preheat oven to 350 degrees. Lightly grease baking dish.
- Separate fish into four fillets or pieces. Arrange fish in baking dish.
- Mix remaining ingredients together and pour over fish.
- Bake until fish flakes easily with fork, about 10 to 20 minutes.
Preparation time: 15 minutes
Cooking time: About 10 to 20 minutes
4 Servings, about 3 ounces each
Per serving:
- Calories 135
- Total fat 1 grams
- Saturated fat: trace
- Cholesterol 104 milligrams
- Sodium 448 milligrams