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)

Apple Bars
Baked Apple Bars with oatmeal crumble on top are displayed on a platter.

Apple Bars

A comforting apple bar with an easy crust, spiced apple filling and crumble topping.
Prepare:
15 minutes
Cook:
45 minutes
Makes:
12 bars
Breakfast Banana Split
A bowl with halved banana is topped with yogurt, pineapple chunks and a sprinkle of granola.

Breakfast Banana Split

Try this kid-approved recipe for a healthy and fun breakfast. Whole-grain cereal is topped with yogurt, pineapple and a drizzle of honey.
Prepare:
5 minutes
Makes:
2 Banana Splits
Braised Radishes
Bowl of sliced and braised radishes.

Braised Radishes

Warm and tender radishes with a mellow flavor and a hint of sweetness.
Prepare:
10 minutes
Cook:
15 minutes
Makes:
3 cups
Stuffed Cabbage Rolls
Two tightly wrapped cabbage rolls covered in tomato sauce with a parsley garnish.

Stuffed Cabbage Rolls

This variation of an old and much-loved recipe can be changed in many ways depending on the ingredients you have on hand.
Prepare:
30 to 45 minutes
Cook:
1 hour
Makes:
12 rolls
Corn Pancakes
Round, golden corn pancakes displayed on a skillet and plate.

Corn Pancakes

A delicious savory alternative to traditional pancakes.
Prepare:
15 minutes
Cook:
5 minutes
Makes:
6 6-inch pancakes
Fish Tacos
Platter of corn tortillas with creamy slaw and fish filling served with lime wedges.

Fish Tacos

30-minute tacos with a creamy slaw, tangy lime and a hint of cayenne.
Prepare:
20 minutes
Cook:
20 minutes
Makes:
8 tacos