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Food For Thought: Fish and Spinach Bake

February 4th, 2013


Food for Thought, brought to you by the Oregon State Student Health Services Dietician Lynn Cordes, MS, RD, LD.
Last week I shared a way to save close to 130 calories by switching up the sauces you add to your favorite fish recipes. This week I’m challenging you to “spice up” the way you think about fish- literally! This spicy fish bake it a one pan wonder that will be a sure crowd pleaser, with 33 g of high quality protein, 180% of daily Vitamin A needs and only 1 g Saturated fat in a 4 oz serving! Add quinoa as seen in the picture for a perfectly balanced meal the whole family can feel good about!

Food Hero Recipe

Ingredients
1 package (10 ounce) frozen spinach, thawed
salt and pepper to taste
1 pound fish filets (thawed if previously frozen)
1 teaspoon Creole or Cajun seasoning blend (more or less to taste)
1 large tomato, diced
4 green onions, sliced

Directions
1. Squeeze thawed spinach to remove most of the liquid.
2. Spread in the bottom of a 9” x 13” baking dish. Sprinkle with salt and pepper.
3. Arrange fish filets over spinach. Sprinkle with seasoning blend.
4. Sprinkle fish with tomatoes and green onions.
5. Cover the baking dish with foil. Bake at 350 degrees for 15 minutes. Remove foil and bake for 20 minutes more or until fish flakes easily.
6. Refrigerate leftovers within 2 hours.

Notes:
Try any kind of fish or even chicken.
Change the flavor by adding lemon juice or lemon pepper.
Try salsa instead of fresh tomato and green onion.

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