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Nutritional & Thrifty Recipes

Spanish Baked Fish

1 lb Perch fillets, fresh or frozen
1 cup Tomato sauce
1/2 cup Onions, sliced
1/2 tsp Garlic powder
2 tsp Chili powder
1 tsp Dried Oregano Flakes
1/8 tsp 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. Bakeuntil fish flakes easily with fork, about 10 to 20 minutes.

Per Serving Nutritional Information
3 oz serving size
Calories 135
Total fat 1 gram
Saturated fat Trace
Cholesterol 104 milligrams
Sodium 448 milligrams

This sounds like the recipe a Cuban friend of ours used to cook for us when we lived in Cuba. It was delicious with rice!

Gonna make this one tonight.

Bon Apertit Cindy, I hope you enjoy it. I love simple recipes that taste good and are good for me. Anything that keeps thinking at a minimum is a good thing most days for me lol.

Well...I didn't have this for supper.
I waxed my truck and didn't want to get it dirty driving to the store to get fish. The only fish I had in the freezer was the cat's catfish fillets.....she is kinda spoiled.

But, I'm having it tomorrow.
I have to go to the store tomorrow. :p

I know I'm not big into going to the store either. But it's getting close to the day I have to do the grocery shopping. That's next Friday because I'm having the elders for supper that night. I haven't got a clue what I'll fix them but something. So I'll have to go to the store.

I swear, this is delicious!
I've made it several times, using a different kind of fish every time...just whatever I had in the freezer.
It is SO easy to make and just takes about 20 minutes.
It's so good over rice.

Thank you again, hooper!

Hi Cindy,

Your very welcome. I'm glad you enjoy it. I'll probably be adding a great many more recipes after I get finished with inputting all of them for the young womens cookbook. That's how I spent my morning and I got teased by a friend that I actually answered the phone because I wasn't on line. This is such a great project I'm really enjoying it.

I was looking for a different way to cook filets. Dwight said he has had one simuliar that used cilantro in it I called him to the puter to see if that was the reciepe he had been talking about the last 2 years He said everything you listed was in the reciepe but he can't find it, but also cilantro and something else but we may try this one this saturday ,
Cindy-- he ate his with rice as well.. HMMM Might just be the same ,,
Oh okay he just said on the side was a avacado cut in have with pico-de gallo in the half, with Lime juice squeezed over
(I bet the cilantro was in the pico-de gallo )

TK we made this today for lunch, we used flounder filets (already had in the freezer)

It's a Keeper That says a Lot when hubby says to put the reciepe in the Book!!

Thanks!!

I am going to do this tonight, it sounds terrific!
Fresh and easy to prepare-right up my ally...

Thanks for sharing this one...
HB