夕食簡単

Fish with Spinach

Name: Fish with Spinach
Cook time: 30 min
Total time: 30 min
Yield: 4
Ingredients: 1 tablespoon vegetable oil; 1 pound skinless cod fillets; 1 yellow onion; 2 cloves garlic; 2 cups canned low-sodium diced tomatoes; 1/2 cup water; 2 cups frozen spinach; 1/4 cup Kalamata olives

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.

30 min4 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 4 ounces

180

カロリー

22g

タンパク質

14g

炭水化物

脂質

食物繊維

糖類

286mg

ナトリウム

飽和脂肪酸 1 g · コレステロール 48 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

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

作り方

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.

メモ

•Try this recipe with another white fish, such as tilapia, haddock, or catfish.
•Fresh tomatoes can be used instead of canned.

出典: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion

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