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Spanish Baked Fish

This low-fat fish recipe is easy to make. This dish may be low on calories but it is packed with flavor.

Preparation Time:15 Minutes
Cooking Time:About 10 To 20 Minutes



  • 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


  1. Thaw frozen fish according to package directions.
  2. Preheat oven to 350F. Lightly grease baking dish.
  3. Separate fish into four fillets or pieces. Arrange fish in baking dish.
  4. Mix remaining ingredients together and pour over fish.
  5. Bake until fish flakes easily with fork, about 10 to 20 minutes.

4 servings, about 3 ounces each.

Per Serving:
Calories: 135 total fat
Saturated fat: 1 gram
Trace Cholesterol: 104 milligrams
Sodium: 448 milligrams

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