Healthy baked fish with fresh and frozen veggies and cajun spices.
Fish and Spinach Bake
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
- Wash hands with soap and water.
- Rinse fresh vegetables under running water before preparing.
- Preheat oven to 350 degrees F.
- Squeeze thawed spinach to remove most of the liquid. Spread in the bottom of a 9x13-inch baking dish. Sprinkle with salt and pepper.
- Arrange fish filets over spinach. Sprinkle with seasoning blend. Top fish with tomatoes and green onions.
- 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.
- 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.
You might also like...
Salmon Salad Mix
Salmon Salad Mix
A delicious and vitamin-packed alternative to tuna salad, this salmon salad is made with tangy pickles, low-fat yogurt and a bit of creamy mayonnaise.
Prepare:
10 minutes
Makes:
1 ½ cup
Prepare:
5 minutes
Cook:
5 minutes
Makes:
8 cups
Fresh Veggie Pizza
Fresh Veggie Pizza
A fun version of pizza on English muffins, with cream cheese, fresh veggies and tangy parmesan. A great meal to make with the whole family!
Prepare:
10 to 15 minutes
Makes:
8 muffin halves
Prepare:
10 minutes
Makes:
4 cups
Sautéed Zucchini
Sautéed Zucchini
This 4-ingredient recipe is a simple and delicious way to enjoy fresh summer zucchini. Customize by adding your favorite spices!
Prepare:
10 minutes
Cook:
10 minutes
Makes:
3 cups
Carrot Cake Cookies
Carrot Cake Cookies
Soft and tasty cookies filled with oatmeal, carrots and raisins. These are a healthy snack or dessert that the whole family will love!
Prepare:
20 minutes
Cook:
15 minutes
Makes:
48 Cookies
Comments
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.