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.
contains fish
Ingredients
US
Metric
- 1 tablespoon vegetable oil
- 1 pound skinless cod fillets
- 1 yellow onion (peeled and chopped into 1/4 inch pieces)
- 2 cloves garlic (peeled and minced)
- 2 cups canned low-sodium diced tomatoes (or fresh tomatoes)
- 1/2 cup water
- 2 cups frozen spinach (coarsely chopped)
- 1/4 cup Kalamata olives (or other Greek olives pitted and coarsely chopped)
Steps
- Put the skillet on the stove over high heat. When it is hot, add 1 1/2 teaspoons oil.
- Add fish. Cook about 5 minutes per side, until deeply browned. Remove the fish to the plate and cover.
- 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.
- 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.
Nutrition (per serving)
| Calories | 194 |
|---|---|
| Protein | 25.0 g |
| Fat | 6.0 g |
| Carbs | 12.0 g |
| Fiber | 6.0 g |
| Sodium | 255 mg |
Source
USDA MyPlate Kitchen — Public domain (U.S. government work)