Fish with spinach and tomatoes
Whip up a delicious and nutritious Fish with Spinach and Tomatoes dish in no time! This recipe features tender white fish paired with vibrant tomatoes, fresh spinach, and fragrant garlic and shallots, all served over a bed of fluffy white rice. A touch of olive oil and a splash of lemon juice enhance the flavors in this simple yet satisfying meal that's perfect for a healthy dinner. Ready in under 30 minutes, it's a quick and easy way to enjoy a wholesome, homemade feast.
- 16 Apr 2024
- Cook time 12 min
- Prep time 15 min
- 4 Servings
- 8 Ingredients
Fish with spinach and tomatoes is a delightful and nutritious dish that combines fresh vegetables with tender white fish. This recipe is perfect for a quick, healthy dinner that's full of flavor and easy to prepare.
Ingredients:
Instructions:
- Rinse the white rice under cold water until the water runs clear.
- In a medium saucepan, add the rice and 3 cups of water. Bring to a boil over high heat.
- Once boiling, reduce the heat to low, cover, and let it simmer for about 15-18 minutes, or until the rice is tender and water is absorbed.
- Remove from heat and let it sit covered for another 5 minutes. Fluff with a fork before serving.
- While the rice is cooking, finely chop the garlic cloves and shallots.
- Dice the tomatoes into small pieces.
- Rinse and pat dry the spinach.
- Cut the white fish into serving portions, if needed.
- In a large skillet, heat 1 tablespoon of olive oil over medium-high heat.
- Once the oil is hot, add the white fish fillets to the skillet. Cook for about 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork. Remove the fish from the skillet and set aside on a plate.
- In the same skillet, add the shallots and garlic. Sauté for about 2-3 minutes, or until they become translucent and fragrant.
- Add the diced tomatoes to the skillet. Cook for an additional 3-4 minutes, allowing the tomatoes to soften and release their juices.
- Stir in the spinach and cook for another 1-2 minutes, or until the spinach is wilted.
- Return the cooked fish to the skillet with the vegetables. Gently stir to combine and heat everything through, about 2 minutes.
- Drizzle the lemon juice over the fish and vegetable mixture, and season with salt and pepper to taste.
- Serve the fish and vegetable mixture over a bed of cooked white rice.
- Garnish with fresh herbs like parsley or basil if desired.
Tips:
- Choose fresh, firm white fish for the best flavor and texture.
- Feel free to substitute baby spinach for regular spinach if you prefer a more tender green.
- Using freshly squeezed lemon juice can enhance the overall brightness of the dish.
- Ensure you do not overcook the fish to maintain its tenderness and moisture.
Enjoy your delicious fish with spinach and tomatoes, served over a bed of fluffy white rice. This meal is not only quick and simple to make but is also packed with nutrients, making it a perfect choice for a wholesome dinner.
| Nutrition Facts | |
|---|---|
| Serving Size | 380 grams |
| Energy | |
| Calories 540kcal | 21% |
| Protein | |
| Protein 40g | 26% |
| Carbohydrates | |
| Carbohydrates 70g | 19% |
| Fiber 2.88g | 8% |
| Sugar 4.15g | 4% |
| Fat | |
| Fat 14g | 17% |
| Saturated 2.20g | 7% |
| Cholesterol 100mg | - |
| Vitamins | |
| Vitamin A 160ug | 17% |
| Choline 130mg | 23% |
| Vitamin B1 0.73mg | 61% |
| Vitamin B2 0.31mg | 24% |
| Vitamin B3 9mg | 55% |
| Vitamin B6 0.80mg | 47% |
| Vitamin B9 240ug | 60% |
| Vitamin B12 1.70ug | 71% |
| Vitamin C 20mg | 22% |
| Vitamin E 1.24mg | 8% |
| Vitamin K 110ug | 95% |
| Minerals | |
| Calcium, Ca 100mg | 7% |
| Copper, Cu 0.36mg | 0% |
| Iron, Fe 4.41mg | 40% |
| Magnesium, Mg 110mg | 25% |
| Phosphorus, P 580mg | 47% |
| Potassium, K 960mg | 28% |
| Selenium, Se 33ug | 60% |
| Sodium, Na 120mg | 8% |
| Zinc, Zn 2.80mg | 25% |
| Water | |
| Water 250g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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