Fish with Spinach
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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)
Instructions
- 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
| Calories | 194 |
|---|---|
| Protein | 25 g |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Cholesterol | 47 mg |
| Sodium | 255 mg |
| Carbohydrates | 12 g |
| Dietary Fiber | 6 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: USDA Center for Nutrition Policy and Promotion