Spanish Baked Fish


1 pound white fish, such as fresh or frozen cod, haddock, or flounder

vegetable oil cooking spray

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. If using frozen fish, thaw on bottom shelf of refrigerator according to package directions. 
  2. Preheat oven to 350 °F. Spray baking dish with cooking spray. 
  3. Wash and seperate fish into 4 fillets or pieces. Arrange fish in baking dish. 
  4. Mix remaining ingredients together and pour evenly over fish. 
  5. Bake until fish flakes easily with fork, about 10-20 minutes. 
  • Thaw and store fish on the bottom shelf of the refrigerator.
  • Wash hands and everything that comes in contact with raw fish in hot, soapy water before touching other ingredients, equipment and work places.
  • Fish is naturally low in fat and calories. 
Nutrition Facts: 

Serving size: 1/4 recipe

Calories: 110

Fruits and Vegetables: 1/3 cup

Fat: 1 g

Fiber: 1 g

Sodium: 380 mg


This material was developed by the UMass Extension Nutrition Education Program.

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