Baked Fish with Tomatoes and Peppers

This dish is an excellent source of lean protein and heart-healthy omega-3 fatty acids, paired with antioxidant-rich vegetables for a light, nourishing meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1 pound cod fillets (or other white fish), skinless and thawed · 229 kcal in the whole recipe
• 1/4 cup green bell pepper, chopped · 7 kcal in the whole recipe
• 1/2 can (8 ounces) low-sodium canned tomatoes, chopped · 75 kcal in the whole recipe
• 1/4 cup onion, chopped · 12 kcal in the whole recipe
• 1/4 teaspoon dried oregano · 1 kcal in the whole recipe

Method

1. Preheat your oven to 350°F (175°C) and lightly grease a 9x13-inch baking dish with cooking spray.

   

2. Cut the fish fillets into four equal portions and arrange them in a single layer in the baking dish.

   

3. Top the fish evenly with the chopped green peppers, canned tomatoes, onions, and dried oregano.

   

4. Bake for about 20 minutes, or until the fish is opaque and flakes easily with a fork.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.