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)

Minestrone Soup
Bowl of vegetable and macaroni noodle soup.

Minestrone Soup

This satisfying vegetable soup is full of veggies, beans and pasta.
Prepare:
15 minutes
Cook:
45 minutes
Makes:
10 cups
Stovetop Popcorn
Bowls of popcorn served with seaweed and seasonings.

Stovetop Popcorn

Homemade popcorn in just a few minutes.
Prepare:
5 minutes
Cook:
5 minutes
Makes:
8 cups
Lentil Soup
Bowl of green lentil soup.

Lentil Soup

A warm and savory lentil soup seasoned with garlic, chili powder, and cumin.
Prepare:
10 minutes
Cook:
30 minutes
Makes:
6 cups
Black-Eyed Peas and Greens
Bowl of Black-Eyed Peas and Greens.

Black-Eyed Peas and Greens

Comforting and filling, this recipe is easy to make for New Year’s luck any time of the year.
Prepare:
15 minutes + 6 hours to soak
Cook:
1 hour 10 minutes
Makes:
5 cups
Applesauce French Toast
Slices of french toast cooked with applesauce, vanilla and cinnamon are displayed on a plate.

Applesauce French Toast

A low-sugar and flavorful French toast recipe that’s perfect with your favorite toppings!
Prepare:
5 minutes
Cook:
10 minutes
Makes:
6 Slices
Banana Ginger Sauce
A bowl of banana ginger sauce is shown with raw veggie strips and grilled tofu kebabs for dipping.

Banana Ginger Sauce

Inspired by banana ketchup, a condiment from the Philippines, this sweet and tangy sauce is the perfect addition to many dishes!
Prepare:
15 minutes
Cook:
20 minutes
Makes:
1 cup