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.
- Yield
- 4 Servings
- Serving size
- 4 ounces
- Rating
- 3.79 of 5 (117 ratings)
Food groups
- Protein Foods: 2 1/2 ounces
- Vegetables: 1 1/4 cups
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
- 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 per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 179.85 |
| Total Fat | 5.9 g |
| Saturated Fat | 0.94 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 | 47.73 mg |
| Carbohydrates | 13.73 g |
| Dietary Fiber | 7.08 g |
| Total Sugars | 5.19 g |
| Added Sugars included | 0 g |
| Protein | 21.82 g |
| Calcium | 237 mg |
| Potassium | 905 mg |
| Sodium | 285.62 mg |
| Copper | 0 mg |
| Iron | 4 mg |
| Magnesium | 133 mg |
| Phosphorus | 248 mg |
| Selenium | 7 mg |
| Zinc | 1 mg |
| Vitamin A | 676 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 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 |
Notes
See how to make this recipe and more on USDA’s MyPlate Kitchen YouTube site.
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Source
Recipe by: USDA Center for Nutrition Policy and Promotion
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/fish-spinach. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.