Español Grow This

Fish and Spinach Bake

Healthy baked fish with fresh and frozen veggies and cajun spices.
Fish filet on a spinach bed with a layer of tomato and green onion.
Prep time: 15 minutes
Cook time: 30 minutes
Makes: 8 Servings
Nutrition Facts: View label

Ingredients

1 package (10 ounces) frozen spinach, thawed
¼ teaspoon each salt and black pepper
1 pound fish filets (thawed if frozen)
1 teaspoon Creole or Cajun seasoning blend (see Notes)
1 large tomato, diced
4 green onions, sliced

Directions

  1. Wash hands with soap and water.
  2. Rinse fresh vegetables under running water before preparing.
  3. Preheat oven to 350 degrees F.
  4. Squeeze thawed spinach to remove most of the liquid. Spread in the bottom of a 9x13-inch baking dish. Sprinkle with salt and pepper.
  5. Arrange fish filets over spinach. Sprinkle with seasoning blend. Top fish with tomatoes and green onions.
  6. Cover the baking dish with foil and bake for 15 minutes. Remove foil and bake for 20 minutes more or until fish flakes easily. A safe internal temperature is 145 degrees F.
  7. Refrigerate leftovers within 2 hours.

Notes

  • Try any kind of fish or even chicken.  
  • Try Food Hero Creole Seasoning.
  • Change the flavor by adding lemon juice or lemon pepper.  
  • Try salsa instead of fresh tomato and green onion. 
 

Comments

Submitted by tierrabonita on Wed, 04/23/2014 - 11:35

Great meal, the family gobbled it up and there were no leftovers.  It did take much longer to cook, I think because our fish was a bit thick.  We have a thermometer and took it out when the temp was 145 degrees.

You might also like...

Recipes A to Z (without photos)

Green Pea Soup
Bowl of creamy Green Pea soup.

Green Pea Soup

Warm and comforting pea soup - perfect for the cold weather.
Prepare:
5 minutes
Cook:
15 minutes
Makes:
4 cups
Crustless Pumpkin Pie
Moist slice of pumpkin pie.

Crustless Pumpkin Pie

Easy one-bowl treat that is creamy, sweet and full of fall spice.
Prepare:
0
Cook:
1 hour
Makes:
8 Slices
Refried Beans
Small bowl of mashed beans garnished with cilantro.

Refried Beans

Make your own flavorful and satisfying refried beans at home with this 15-minute recipe.
Prepare:
5 minutes
Cook:
10 minutes
Makes:
1 cup
Kale Dip
Cottage cheese and kale-based dip served with celery, carrot sticks and crackers.

Kale Dip

This recipe combines greens and cottage cheese for a dip that is perfect for veggies!
Prepare:
10 minutes
Cook:
5 minutes
Makes:
1 ½ cups
Pinto Bean Dip
Bean dip topped with jalapeno peppers served with baby carrots.

Pinto Bean Dip

A quick and easy bean dip that comes together in 5 minutes.
Prepare:
5 minutes
Makes:
3 ¼ cups
Stovetop Barley
Cooked barley in a bowl.

Stovetop Barley

This fiber-rich grain has a mild nutty flavor and a slightly chewy texture.
Prepare:
5 minutes
Cook:
45 to 60 minutes
Makes:
3 ½ to 4 cups