Portuguese Baked fish

Serving: 4

Prep time: 15 minutes

Cook time: 35 minutes

INGREDIENTS

Olive Oil cooking spray

6 small onion, sliced

2 plum tomatoes, chopped 2 inch pieces

1 clove garlic, minced

4 Tilapia fillets

1/2 teaspoon salt

1/2 teaspoon pepper

1 teaspoon paprika

Fresh parsley

DIRECTIONS

  1. Preheat oven to 400 degrees F.
  2. Coat the bottom of casserole dish with cooking spray.
  3. Add chopped potatoes first, then onions, tomatoes, and garlic.
  4. Top with fish
  5. Sprinkle salt, pepper, paprika, and parsley.
  6. Cover with foil and bake for 35 minutes or until fish is flaky and potatoes are soft.

NUTRITION INFORMATION

Serving size – 1/4 of recipe

Calories – 230

Calories from fat – 27

Total fat – 3 grams

Saturated fat – 1 gram

Cholesterol – 60 mg

Sodium – 240 mg

Total Carbohydrates – 23 grams

Sugar – 5 grams

Protein – 27 grams

ESTIMATED COST PER SERVING:

$2.00

TIPS

  1. Use any type of fish.
  2. Try seasoning with herbs and spices only.

What are your thoughts?

Your email address will not be published. Required fields are marked *

No comments yet. Be the first!