print smallerlarger
Fish and Spinach Bake
Hide nutrition box
Fish and Spinach Bake
Makes: 8 servings
Prep time: 15 minutes
Cooking time: 30 minutes
Photo ot Fish and Spinach Bake
Prep time: 15 minutesCooking time: 30 minutesTotal time: 45 minutes

Ingredients

1 package
(10 ounces) frozen spinach, thawed
1⁄4 teaspoon
each salt and pepper
1 pound
fish filets (thawed if frozen)
1 teaspoon
Creole or Cajun seasoning blend
1
large tomato, diced
4
green onions, sliced

Directions

  1. Preheat oven to 350 degrees.
  2. Squeeze thawed spinach to remove most of the liquid. Spread in the bottom of a 9 x 13-inch baking dish. Sprinkle with salt and pepper.
  3. Arrange fish filets over spinach. Sprinkle with seasoning blend. Top fish with tomatoes and green onions.
  4. Cover the baking dish with foil and bake for 15 minutes. Remove foil and bake for 20 minutes more or until fish flakes easily.
  5. Refrigerate leftovers within 2 hours.

Notes

  • Try any kind of fish or even chicken.  
  • Change the flavor by adding lemon juice or lemon pepper.  
  • Try salsa instead of fresh tomato and green onion.
 
Serving Size: 
2 ounces of fish with vegetables
Nutritional Label: 
Photo of Nutrition Facts of Fish and Spinach Bake
  • a glass of low-fat milk
Tab 1 Content (Tips or Involve Kids): 
Tab 4 Title: 
Video: Knife Skills, Cutting Tomatoes
Tab 4 Content: 

 

 

Tab 1 Label: 

For tasty, healthy recipes that fit your budget, visit www.FoodHero.org!