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Dinner Tonight: Budget Friendly

Dinner Tonight: Budget Friendly: Friday Spicy Baked Fish

Week of May 17, 2021 »
Spicy Baked Fish

Fun

One person thinks of two rhyming words. They give a clue, like “Hilarious Furry Mammal,” and the others guess the rhyme (Funny Bunny!).

Conversation

If you could make a new rule at home or school, what would it be?

A spicy baked fish dish that pairs well with couscous or brown rice! This recipe comes to us from Montana State University Extension Nutrition Education Program.

Ask your junior kitchen helpers to scrub veggies, wash the tops of cans, or make a side dish like couscous!

Ingredients

Serves 4

  • 1 lb. cod fillets, fresh or frozen, skinless and thawed (other white fish like tilapia, flounder, or scrod works, too)
  • 1/4 cup onion, chopped
  • 1/4 cup green bell pepper, chopped
  • 1 (8 oz.) can diced tomatoes
  • 1/4 tsp. oregano

Instructions

  1. Preheat oven to 350 degrees.
  2. Oil or grease a baking dish with cooking spray.
  3. Cut fish into four pieces and place in baking dish.
  4. Top fish with onions, green peppers, tomatoes and seasoning. Bake until fish flakes, about 20 minutes.
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