Best 6 Southwest Baked Fish Fillets Ww 3 Points Recipes

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At only 3 Weight Watchers points per serving, this recipe cooks quickly and delivers a delicious flaky fish fillet infused with the bold flavors of the Southwest. This low-calorie dish brings together the tastes of the Southwest with succulent fish fillets and a colorful, flavorful pico de gallo salsa.

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SOUTHWEST BAKED FISH FILLETS (WW 3 POINTS)



Southwest Baked Fish Fillets (Ww 3 Points) image

Make and share this Southwest Baked Fish Fillets (Ww 3 Points) recipe from Food.com.

Provided by Redsie

Categories     Healthy

Time 15m

Yield 4 serving(s)

Number Of Ingredients 4

1/4 cup fat-free Italian salad dressing
14 1/2 ounces canned diced tomatoes
1/2 cup four-cheese Mexican blend cheese
1 lb cod fish fillets or 1 lb other white fish

Steps:

  • Preheat oven to 425*.
  • Pour dressing into an 8x9 baking dish, place fish fillets in the dish with the dressing.
  • Pour tomatoes over fish and sprinkle with cheese.
  • Bake 10 minutes or until fish flakes easily with a fork.

Nutrition Facts : Calories 188.3, Fat 6, SaturatedFat 3.4, Cholesterol 66.5, Sodium 634, Carbohydrate 8.5, Fiber 1.5, Sugar 5.9, Protein 24.7

WEIGHT WATCHERS BAKED COD (4 POINTS)



Weight Watchers Baked Cod (4 Points) image

Make and share this Weight Watchers Baked Cod (4 Points) recipe from Food.com.

Provided by AmandaMcG

Categories     < 30 Mins

Time 20m

Yield 1 serving, 1 serving(s)

Number Of Ingredients 6

6 ounces cod fish fillets
salt
pepper
1/2 cup tomato sauce
2 tablespoons white wine
1/2 teaspoon oregano

Steps:

  • Preheat oven to 375°F Sprinkle cod with salt and pepper; put in baking dish. Mix tomato sauce, wine, and oregano; pour over cod. Cover and bake 10-15 minutes.

SOUTHWESTERN FISH FILLETS



Southwestern Fish Fillets image

Give your next fish fillet dish a festive Southwestern flavor with taco seasoning and some thick and chunky salsa on the side.

Provided by My Food and Family

Categories     Home

Time 30m

Yield Makes 4 servings.

Number Of Ingredients 4

1 lb. fish fillets
2 Tbsp. TACO BELL® Taco Seasoning Mix
1 pkt. OVEN FRY Fish Fry Seasoned Coating Mix for Fish
1/2 cup TACO BELL® Thick & Chunky Salsa

Steps:

  • Preheat oven to 425°F. Moisten fish fillets with water. Shake off excess. Add taco seasoning mix to the coating mix in shaker bag.
  • Shake 1 or 2 fish fillets at a time with coating mixture. Place in 15x10x1-inch baking pan sprayed with cooking spray. Discard any remaining coating mixture.
  • Bake 12 to 20 minutes or until fish flakes easily with fork. Serve with salsa.

Nutrition Facts : Calories 250, Fat 3 g, SaturatedFat 0 g, TransFat 0 g, Cholesterol 50 mg, Sodium 1480 mg, Carbohydrate 0 g, Fiber 2 g, Sugar 0 g, Protein 24 g

QUICK AND EASY BAKED FISH FILLET



Quick and Easy Baked Fish Fillet image

We love boating here in the Hamptons in NY. Fluke (summer flounder) fishing is one of our favorite past times. The water is so clean you can actually watch the fish going to the hook. With fresh fish, we enjoy very basic, tasty recipes. This is a keeper!

Provided by JOAN2005

Categories     Seafood     Fish

Time 35m

Yield 3

Number Of Ingredients 6

1 pound flounder fillets
½ teaspoon salt
ground black pepper to taste
1 tablespoon lemon juice
2 teaspoons melted butter
1 teaspoon minced onion

Steps:

  • Preheat oven to 400 degrees F (200 degrees C).
  • Place flounder in a baking dish; season with salt and pepper. Mix lemon juice, butter, and onion together in a bowl; pour over flounder.
  • Bake in the preheated oven until fish is opaque and flakes easily with a fork, 25 to 30 minutes.

Nutrition Facts : Calories 164.5 calories, Carbohydrate 0.8 g, Cholesterol 87.4 mg, Fat 4.5 g, Fiber 0.1 g, Protein 28.6 g, SaturatedFat 2.1 g, Sodium 530.9 mg, Sugar 0.2 g

GOLDEN BAKED WHITEFISH



Golden Baked Whitefish image

This recipe represents our part of the country as fishing is very big here. We eat a lot of fish, and this is one of our favorite ways to prepare it.

Provided by Taste of Home

Categories     Dinner

Time 25m

Yield 8 servings.

Number Of Ingredients 8

2 pounds whitefish fillets
1/8 teaspoon pepper
1 egg white
1/2 teaspoon salt, optional
1/4 cup mayonnaise
1/4 teaspoon dill weed
1 teaspoon grated onion
Fresh dill and lemon wedges, optional

Steps:

  • Preheat oven to 425°. Place fish in a greased 13-in. x 9-in. baking dish; sprinkle with pepper. Beat egg white with salt if desired until stiff peaks form. Fold in mayonnaise, dill and onion; spoon over fish. Bake, uncovered, until topping is puffed and fish flakes easily with a fork, 15-20 minutes. Garnish with dill and lemon if desired.

Nutrition Facts : Calories 201 calories, Fat 11g fat (0 saturated fat), Cholesterol 70mg cholesterol, Sodium 165mg sodium, Carbohydrate 1g carbohydrate (0 sugars, Fiber 0 fiber), Protein 23g protein. Diabetic Exchanges

SEASONED SWAI FISH FILLET



Seasoned Swai Fish Fillet image

I typically do not like fish. However, I love this one! It is light-tasting, and, in my opinion, does not have that 'fishy taste.' I serve this fish with English peas or green beans and wild rice or rice pilaf.

Provided by Allie

Categories     Seafood     Fish     Swai Recipes

Time 25m

Yield 4

Number Of Ingredients 10

cooking spray
4 (4 ounce) fillets swai fish
2 tablespoons margarine
¼ cup dry white wine
1 tablespoon lemon juice
1 tablespoon chopped fresh cilantro
1 teaspoon minced garlic
1 teaspoon salt
1 teaspoon ground black pepper
1 teaspoon paprika

Steps:

  • Preheat oven to 350 degrees F (175 degrees C). Spray a shallow pan or baking sheet with cooking spray.
  • Place fish fillets into the prepared pan.
  • Heat margarine in a saucepan over medium heat. Mix white wine, lemon juice, cilantro, garlic, salt, and black pepper into the melted margarine; simmer sauce for 2 minutes. Generously spoon sauce over fish fillets. Sprinkle fillets with paprika.
  • Bake in the preheated oven until fish flakes easily with a fork, 10 to 12 minutes.

Nutrition Facts : Calories 198.5 calories, Carbohydrate 1.7 g, Cholesterol 55.8 mg, Fat 12.5 g, Fiber 0.4 g, Protein 16.6 g, SaturatedFat 2.5 g, Sodium 714.9 mg, Sugar 0.4 g

Tips:

  • Choose the right fish: For this recipe, firm-fleshed fish fillets such as tilapia, cod, or halibut work best. They can withstand the baking process without falling apart.
  • Don't overcook the fish: Fish cooks quickly, so it's important to keep an eye on it to prevent overcooking. The fish is done when it flakes easily with a fork.
  • Use fresh herbs and spices: Fresh herbs and spices add a lot of flavor to this dish. If you don't have fresh herbs on hand, you can use dried herbs, but use half the amount called for in the recipe.
  • Don't be afraid to experiment: This recipe is a great starting point, but you can easily customize it to your liking. Try adding different vegetables, herbs, or spices. You can also use different types of fish.

Conclusion:

This Southwest Baked Fish Fillets recipe is a healthy and delicious way to enjoy fish. It's easy to make and can be tailored to your liking. Whether you're looking for a quick and easy weeknight meal or a special dish for a dinner party, this recipe is sure to please.

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