CodwithSpinach-13_FishVegetableProteinMeal
  • Prep Time:

  • Cook Time: 30 minutes

  • Serving Size:

  • Serves: 4 Servings

Ingredients

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 Facts

Nutrients Amount
Total Calories 194
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 47 mg
Sodium 255 mg
Carbohydrates 12 g
Dietary Fiber 6 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 25 g
Vitamin D 1 mcg
Calcium 220 mg
Iron 4 mg
Potassium 777 mg

USDA Center for Nutrition Policy and Promotion

U.S. Department of Agriculture. MyPlate Kitchen Website. Fish with Spinach. Recipe source: USDA Center for Nutrition Policy and Promotion. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.