Spanish Baked Fish (Pescado a la Española)

This complete one-pan meal provides lean protein and clean carbohydrates from potatoes and vegetables, making it a perfectly balanced dinner.

Ingredients

• 1 1/3 pounds white fish fillets (such as cod or perch) · 466 kcal
• 1 small onion, sliced · 26 kcal
• 1 medium bell pepper, sliced · 22 kcal
• 2 small potatoes, thinly sliced · 171 kcal
• 1 cup low-sodium tomato sauce · 77 kcal
• 1/2 teaspoon garlic powder
• 2 teaspoons chili powder
• 1 teaspoon oregano
• 1/8 teaspoon ground cumin
• 2 teaspoons olive oil · 83 kcal

Method

1. Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish with the olive oil.

   

2. Arrange the sliced onion, bell peppers, and potato slices in a single layer at the bottom of the dish to form a bed.

   

3. Place the fish fillets on top of the vegetable bed. In a small bowl, stir together the tomato sauce, garlic powder, chili powder, oregano, and cumin.

   

4. Pour the sauce evenly over the fish and vegetables, then bake for 25 to 30 minutes until the potatoes are tender and the fish flakes easily.

   

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