Green spinach and red tomato contrast handsomely with white-flesh fillets in this dish. Microwave potatoes to round out the meal.
Recipe information
Yield
serves 4, 3 ounces fish per serving
Ingredients
Olive oil spray
1 10-ounce package frozen chopped spinach, thawed, drained well, and squeezed dry
4 mild fish fillets, such as tilapia (about 4 ounces each), rinsed and patted dry
1/4 teaspoon salt
Pepper to taste
1 medium tomato, thinly sliced
1 small onion, sliced into thin rings
1 tablespoon olive oil
1 tablespoon red wine vinegar
1 tablespoon lemon juice
Preparation
Step 1
Preheat the oven to 400Ā°F. Lightly spray an 11 x 7 x 1Ā 1/2-inch baking pan with cooking spray.
Step 2
Spread the spinach in the pan. Place the fish on the spinach. Sprinkle with the salt and pepper. Top with the tomato and onion. Drizzle with the oil, vinegar, and lemon juice.
Step 3
Bake for 10 to 20 minutes, or until the fish flakes easily when tested with a fork.
nutrition information
Step 4
(Per Serving)
Step 5
Calories: 177
Step 6
Total Fat: 6.0g
Step 7
Saturated: 1.5g
Step 8
Trans: 0.0g
Step 9
Polyunsaturated: 1.0g
Step 10
Monounsaturated: 3.0g
Step 11
Cholesterol: 57mg
Step 12
Sodium: 259mg
Step 13
Carbohydrates: 7g
Step 14
Fiber: 3g
Step 15
Sugars: 3g
Step 16
Protein: 26g
Step 17
Dietary Exchanges
Step 18
1 Vegetable
Step 19
3 Lean Meat
