Creole Baked Fish

Gluten Free
Dairy Free
Very Healthy
Health score
85%
Creole Baked Fish
39 min.
4
268kcal

Suggestions

Ingredients

  • tablespoon cajun spice divided
  • 28 oz canned tomatoes diced canned
  • 24 oz filets frozen thawed
  • 0.3 cup cooking wine dry white
  •  garlic cloves chopped
  • 0.5  bell pepper green chopped
  • tablespoon olive oil 
  • small onion chopped
  • 0.5 teaspoon pepper 
  • 0.5  bell pepper red chopped

Equipment

  • frying pan
  • oven

Directions

  1. Preheat oven to 35
  2. Saut bell peppers and onion in hot oil in an ovenproof skillet over medium heat 5 minutes or until tender.
  3. Add garlic, and saut 1 minute.
  4. Add wine, and cook 3 minutes or until liquid is absorbed. Stir in tomatoes, 1 tsp. Cajun seasoning, pepper, and, if desired, hot sauce. Cook, stirring occasionally, 10 minutes.
  5. Remove from heat.
  6. Sprinkle 1 side of cod fillets evenly with remaining Cajun seasoning.
  7. Place fillets, seasoned sides up, on top of tomato mixture in skillet.
  8. Bake at 350 for 25 minutes or until fish flakes with a fork.
  9. Serve immediately.

Nutrition Facts

Calories268kcal
Protein51.72%
Fat18.69%
Carbs29.59%

Properties

Glycemic Index
49.75
Glycemic Load
4.94
Inflammation Score
-9
Nutrition Score
27.243043277575%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.06mg
Luteolin
0.8mg
Isorhamnetin
0.88mg
Kaempferol
0.13mg
Myricetin
0.03mg
Quercetin
3.95mg

Nutrients percent of daily need

Calories:267.86kcal
13.39%
Fat:5.52g
8.5%
Saturated Fat:0.85g
5.33%
Carbohydrates:19.68g
6.56%
Net Carbohydrates:14.34g
5.21%
Sugar:10.8g
12%
Cholesterol:73.14mg
24.38%
Sodium:357.86mg
15.56%
Alcohol:1.54g
100%
Alcohol %:0.45%
100%
Protein:34.4g
68.79%
Selenium:57.95µg
82.78%
Vitamin C:52.74mg
63.92%
Vitamin B6:0.88mg
43.82%
Phosphorus:431.6mg
43.16%
Potassium:1426.84mg
40.77%
Vitamin A:1879.27IU
37.59%
Vitamin E:4.88mg
32.53%
Vitamin B3:6.38mg
31.89%
Manganese:0.55mg
27.42%
Magnesium:104.56mg
26.14%
Vitamin B12:1.55µg
25.8%
Copper:0.45mg
22.54%
Iron:3.86mg
21.43%
Fiber:5.34g
21.35%
Vitamin B1:0.31mg
20.83%
Vitamin K:16.59µg
15.8%
Vitamin B2:0.26mg
15.36%
Folate:50.45µg
12.61%
Calcium:110.46mg
11.05%
Vitamin D:1.53µg
10.21%
Zinc:1.5mg
10.01%
Vitamin B5:0.96mg
9.58%
Source:My Recipes