Skip to main content

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

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)

Spinach Pasta Salad
Bowl of a mix of macaroni noodles, spinach, oranges and dried cranberries.

Spinach Pasta Salad

This fun and delicious pasta salad recipe combines fresh veggies, crunchy seeds, tangy fruit and tender pasta with a savory teriyaki dressing.
Prepare:
15 minutes
Makes:
5 cups
Fish and Spinach Bake
Fish filet on a spinach bed with a layer of tomato and green onion.

Fish and Spinach Bake

Healthy baked fish with fresh and frozen veggies and cajun spices.
Prepare:
15 minutes
Cook:
30 minutes
Makes:
8 Servings
Bruschetta Salad
Flavorful salad of tomatoes, basil and croutons is shown in a serving bowl.

Bruschetta Salad

Fresh tomatoes and herbs combined with crunchy croutons make the perfect summer salad.
Prepare:
15 minutes
Makes:
5 Cups
Herb Flavored Water
Glasses of ice water with mint and rosemary.

Herb Flavored Water

Create your own herb-flavored water recipe for refreshing hydration.
Prepare:
5 minutes
Makes:
4 cups
Orange Rice Salad
Big bowl of a colorful mixture of rice, orange and parsley.

Orange Rice Salad

This flavorful combination of rice, citrus, nuts and raisins makes a popular side dish. Add a protein for a filling and satisfying lunch.
Prepare:
15 minutes
Makes:
5 cups
Broccoli Raisin Salad
A bowl is filled with crunchy salad featuring broccoli, raisins and sunflower seeds.

Broccoli Raisin Salad

A quick and delicious salad that will be a hit at home or at a party.
Prepare:
20 minutes
Makes:
6 Cups