|
Internet RFCs
Usenet FAQs
Other FAQs
Documents
|  |
|
4 Servings, about 3 ounces each
|
| Perch fillets, fresh or frozen | 1 pound |
| Tomato sauce | 1 cup |
| Onions, sliced | 1/2 cup |
| Garlic powder | 1/2 teaspoon |
| Chili powder | 2 teaspoons |
| Dried oregano flakes | 1 teaspoon |
| Ground cumin | 1/8 teaspoon |
PREPARATION TIME: 15 MINUTES
COOKING TIME: 10 TO 20 MINUTES
|
|
1. Thaw frozen fish according to package directions.
2. Preheat oven to 350° F.
3. Separate fish into four fillets or pieces. Place fish in ungreased 13 by 9 by 2 inch baking pan.
4. Combine paprika, garlic and onion powder, pepper, oregano, and thyme in small bowl. Sprinkle seasoning mixture and lemon juice evenly
over fish. Drizzle margarine evenly over fish.
5. Bake until fish flakes easily with a fork, about 20 to 25 minutes.
| PER SERVING: |
| Calories | 135 |
| Total fat | 1 gram |
| Saturated fat | Trace |
| Cholesterol | 104 milligrams |
| Sodium | 448 milligrams |
Back to Cheap and Healthy Recipes
|
|