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)

Wontons
Bowl of wontons with a chicken and vegetable filling.

Wontons

Fresh flavors of ginger, sesame and green onion in this fun and healthy meal.
Prepare:
30 minutes
Cook:
10 minutes
Makes:
36 wontons
Zucchini Zowie
Bowl of baked zucchini with a cheesy tomato sauce.

Zucchini Zowie

Simple 4-ingredient kid-approved recipe. Ready in under an hour!
Prepare:
5 minutes
Cook:
45 minutes
Makes:
4 cups
Kiwi Popsicles
Kiwi popsicles in a bowl sitting on a table with slices of kiwi surrounding.

Kiwi Popsicles

Everyone will love these beautiful and naturally sweet and citrus-flavored treats. Perfect use for fresh or frozen kiwi and refreshing any time of year.
Prepare:
10 minutes
Makes:
8 pops
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
Plant Part Salad
Wooden bowl filled with a variety of raw vegetables.

Plant Part Salad

Kids learn the parts of a plant and how to make a tasty salad with this recipe.
Prepare:
15 to 20 minutes
Makes:
12 cups
Strawberry Sipper Flavored Water
Glasses of pink strawberry water with mint.

Strawberry Sipper Flavored Water

Strawberry puree makes this water refreshing and tasty!
Prepare:
5 minutes
Makes:
6 Servings