Fish with Spinach
Cod fillets are pan-fried until golden brown and mixed with a rich tomato and spinach sauce for an easy seafood dish. Top with olives and serve with a favorite side for a quick meal.
Nutrition Facts (per serving)
Values are per serving · Serving Size: 4 ounces
180
Calories
22g
Protein
14g
Carbs
6g
Fat
7g
Fiber
5g
Sugar
286mg
Sodium
Saturated Fat 1 g · Cholesterol 48 mg
Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.
Ingredients
vegetable oil
1 tablespoon
skinless cod fillets
1 pound
yellow onion
1 · peeled and chopped into 1/4 inch pieces
garlic
2 cloves · peeled and minced
canned low-sodium diced tomatoes
2 cups · or fresh tomatoes
water
1/2 cup
frozen spinach
2 cups · coarsely chopped
Kalamata olives
1/4 cup · or other Greek olives pitted and coarsely chopped
Instructions
- 1
Put the skillet on the stove over high heat. When it is hot, add 1 1/2 teaspoons oil.
- 2
Add fish. Cook about 5 minutes per side, until deeply browned. Remove the fish to the plate and cover.
- 3
Reheat the skillet to medium heat. Add the remaining 1 1/2 teaspoons oil, onion, and garlic. Cook about 7 minutes. Add tomatoes and water. Cook about 10 minutes, until the mixture thickens and turns from bright red to an orange color.
- 4
Return fish to skillet with the tomato mixture. Cover with spinach and sprinkle with olives. Cover skillet. Cook about 2 minutes over low heat until the spinach is steamed. Serve right away.
Notes
- •Try this recipe with another white fish, such as tilapia, haddock, or catfish.
- •Fresh tomatoes can be used instead of canned.
Source: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion
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