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Fish with Spinach

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Fish with Spinach
En Español

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Recipe Total Cost
  • Makes: 4 Servings
  • Cook Time: 30 minutes

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.

Ingredients

  • 1 tablespoon vegetable oil
  • 1 pound skinless cod fillets
  • 1 yellow onion (peeled and chopped into 1/4 inch pieces)
  • 2 clove garlic (peeled and minced)
  • 2 cup canned low-sodium diced tomatoes (or fresh tomatoes)
  • 1/2 cup water
  • 2 cup frozen spinach (coarsely chopped)
  • 1/4 cup Kalamata olives (or other Greek olives pitted and coarsely chopped)

Directions

1.     Put the skillet on the stove over high heat. When it is hot, add 1½ 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 1½ 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.

Notes

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

*Fresh tomatoes can be used instead of canned.

See how to make this recipe and more on USDA’s What’s Cooking? YouTube site

Nutrition Information

Serving Size: 4 ounces
Nutrients Amount
Calories 194
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 47 mg
Sodium 255 mg
Total Carbohydrate 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
N/A - data is not available
Nutrients Amount
Calories 194
Total Fat 6 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 3 g
Linoleic Acid 0 g
a-Linolenic Acid 0 g
Omega 3 - EPA 3 mg
Omega 3 - DHA 133 mg
Cholesterol 47 mg
Total Carbohydrate 12 g
Dietary Fiber 6 g
Total Sugars 4 g
Added Sugars 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 1 mg
Vitamin B12 1 mcg
Vitamin C 16 mg
Vitamin D 1 mcg
Vitamin E 6 mg
Vitamin K 561 mcg
Folate 143 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 4 mg
Choline 108 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 1/4 cups
Protein Foods
3 ounces