
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.
- 30 minutes
- 4 Servings
- $9.00 or more
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.
- 30 minutes
- 4 Servings
- $9.00 or more
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
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.
Try this recipe with another white fish, such as tilapia, haddock, or catfish.
Fresh tomatoes can be used instead of canned.
Ingredients
Serving Size: 4 ounces
Nutrients | Amount |
---|---|
Total Calories | 194 |
Total Fat | 6 g |
Saturated Fat | 1 g |
Monounsaturated Fat | 1 g |
Polyunsaturated Fat | 3 g |
Linoleic Acid | 0 g |
α-Linolenic Acid | 0.4 g |
Omega 3 - EPA | 3 mg |
Omega 3 - DHA | 133 mg |
Cholesterol | 47 mg |
Carbohydrates | 12 g |
Dietary Fiber | 6 g |
Total Sugars | 4 g |
Added Sugars included | 0 g |
Protein | 25 g |
Minerals | |
Calcium | 220 mg |
Potassium | 777 mg |
Sodium | 255 mg |
Copper | 313 mcg |
Iron | 4 mg |
Magnesium | 136 mg |
Phosphorus | 201 mg |
Selenium | 39 mcg |
Zinc | 1 mg |
Vitamins | |
Vitamin A | 636 mcg RAE |
Vitamin B6 | 0.6 mg |
Vitamin B12 | 0.9 mcg |
Vitamin C | 16 mg |
Vitamin D | 1 mcg |
Vitamin E | 6 mg |
Vitamin K | 561 mcg |
Folate | 143 mcg DFE |
Thiamin | 0.2 mg |
Riboflavin | 0.3 mg |
Niacin | 4 mg |
Choline | 108 mg |
Source:
- USDA Center for Nutrition Policy and Promotion