晚餐简单

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 份

营养成分（每份）

每份数值 · 每份分量: 4 ounces

180

卡路里

22g

蛋白质

14g

碳水

脂肪

膳食纤维

糖

286mg

钠

饱和脂肪 1 g · 胆固醇 48 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

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

步骤

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.

备注

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

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

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