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Fish with Spinach

plate of Fish with Spinach
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 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)

Directions

  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.

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 MyPlate Kitchen YouTube site.

Learn more about:

Source:

USDA Center for Nutrition Policy and Promotion

Nutrition Information

Serving Size: 4 ounces
Nutrients Amount
Total Calories 180
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 48 mg
Sodium 286 mg
Carbohydrates 14 g
Dietary Fiber 7 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 22 g
Vitamin D 0 mcg
Calcium 237 mg
Iron 4 mg
Potassium 905 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 180
Total Fat 6 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Linoleic Acid 1 g
α-Linolenic Acid 0.6 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 48 mg
Carbohydrates 14 g
Dietary Fiber 7 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 22 g
Minerals
Calcium 237 mg
Potassium 905 mg
Sodium 286 mg
Copper 0 mg
Iron 4 mg
Magnesium 133 mg
Phosphorus 248 mg
Selenium 7 mg
Zinc 1 mg
Vitamins
Vitamin A 676 mcg
Vitamin B6 0.3 mg
Vitamin B12 0.0 mcg
Vitamin C 20 mg
Vitamin D 0 mcg
Vitamin E 5 mg
Vitamin K 589 mcg
Folate 146 mcg
Thiamin 0.8 mg
Riboflavin 0.3 mg
Niacin 1 mg
Choline 39 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Protein Foods 2 1/2 ounces
Vegetables 1 1/4 cups
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