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...
Barley Lentil Soup
Barley Lentil Soup
One-pot hearty lentil soup that’s packed with veggies, herbs and grains!
Prepare:
10 minutes
Cook:
1 and ½ hours
Makes:
10 cups
Lemony Garbanzo Bean Dip
Lemony Garbanzo Bean Dip
Quick easy homemade bean dip, perfect for a party appetizer or afterschool snack.
Prepare:
5 minutes
Makes:
2 cups
Prepare:
30 minutes
Makes:
6 cups
Refrigerator Pickled Cucumbers
Refrigerator Pickled Cucumbers
Make your own crispy pickles at home with this simple recipe.
Prepare:
20 minutes
Makes:
1 pint
Quick Brown Bread
Quick Brown Bread
Warm and comforting quick bread with whole wheat flour and a hint of sweet brown sugar.
Prepare:
10 minutes
Cook:
50 minutes
Makes:
16 slices
Fruit Salad
Fruit Salad
A favorite recipe by many of our educators, as it is so easily adaptable and tasty.
Prepare:
10 minutes
Makes:
5 cups
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.