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.
영양 정보 (1인분 기준)
1인분 기준 · 1회 제공량: 4 ounces
180
칼로리
22g
단백질
14g
탄수화물
6g
지방
7g
식이섬유
5g
당류
286mg
나트륨
포화지방 1 g · 콜레스테롤 48 mg
링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.
재료
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
조리법
- 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.
메모
- •Try this recipe with another white fish, such as tilapia, haddock, or catfish.
- •Fresh tomatoes can be used instead of canned.
출처: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion
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