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.

• Prep: 15 min
• Cook: 29 min
• Total: 44 min
• Servings: 4
• Cuisine: Mediterranean
• Difficulty: Easy
• Cost: $4.54/serving

Dietary

• Pescatarian
• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Low-Carb
• High-Protein
• Paleo
• Whole30

Tags

• quick
• healthy
• savory
• fresh
• sauté
• comfort food

Ingredients

• 1 tablespoon vegetable oil
• 1 pound cod fillets (skinless)
• 1 yellow onion (peeled, chopped into 1/4 inch pieces)
• 2 clove garlic (peeled, minced)
• 2 cup canned diced tomatoes (low-sodium)
• 0.5 cup water
• 2 cup frozen spinach (coarsely chopped)
• 0.25 cup Kalamata olives (pitted, coarsely chopped)

Instructions

1. Put the skillet on the stove over high heat.
2. When it is hot, add 1 1/2 teaspoons vegetable oil.
3. Add cod fillets.
4. Cook about 5 minutes per side, until deeply browned.
5. Remove the cod fillets to the plate and cover.
6. Reheat the skillet to medium heat.
7. Add the remaining 1 1/2 teaspoons vegetable oil, yellow onion, and garlic.
8. Cook about 7 minutes.
9. Add canned diced tomatoes and water.
10. Cook about 10 minutes, until the mixture thickens and turns from bright red to an orange color.
11. Return cod fillets to skillet with the tomato mixture.
12. Cover with frozen spinach and sprinkle with Kalamata olives.
13. Cover skillet.
14. Cook about 2 minutes over low heat until the frozen spinach is steamed.
15. Serve right away.

Notes

See how to make this recipe and more on USDA’s MyPlate Kitchen YouTube site.

Nutrition (per serving)

• Calories: 180
• Protein: 21.8 g
• Carbohydrates: 13.7 g
• Fat: 5.9 g
• Fiber: 7.1 g
• Sodium: 286 mg
• Saturated Fat: 0.9 g
• Sugar: 5.2 g
• Cholesterol: 48 mg