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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

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.

5

Try this recipe with another white fish, such as tilapia, haddock, or catfish.

6

Fresh tomatoes can be used instead of canned.

Ingredients

Serving Size: 4 ounces

NutrientsAmount
Total Calories194
Total Fat6 g
Saturated Fat1 g
Monounsaturated Fat1 g
Polyunsaturated Fat3 g
Linoleic Acid0 g
α-Linolenic Acid0.4 g
Omega 3 - EPA3 mg
Omega 3 - DHA133 mg
Cholesterol47 mg
Carbohydrates12 g
Dietary Fiber6 g
Total Sugars4 g
Added Sugars included0 g
Protein25 g
Minerals
Calcium220 mg
Potassium777 mg
Sodium255 mg
Copper313 mcg
Iron4 mg
Magnesium136 mg
Phosphorus201 mg
Selenium39 mcg
Zinc1 mg
Vitamins
Vitamin A636 mcg RAE
Vitamin B60.6 mg
Vitamin B120.9 mcg
Vitamin C16 mg
Vitamin D1 mcg
Vitamin E6 mg
Vitamin K561 mcg
Folate143 mcg DFE
Thiamin0.2 mg
Riboflavin0.3 mg
Niacin4 mg
Choline108 mg

Source:

  • USDA Center for Nutrition Policy and Promotion