Fireman'S Fish
A flavorful baked fish dish featuring sole fillets, spinach, shrimp, and a savory tomato sauce, perfect for seafood lovers and family dinners alike.
Ingredients
Instructions
- Defrost and squeeze the spinach of all water.
- Spread the spinach over the bottom of a 9 x 13-inch glass pan.
- Layer sole fillets on top of the spinach.
- In a large saucepan, thoroughly heat the crushed tomatoes, garlic, dill, and lemon juice just to boiling.
- Cook the tomato mixture for 15 minutes.
- Add the cooked small shrimp to the sauce.
- Pour the sauce over the fish layers.
- Sprinkle the grated Romano and Parmesan cheese over the top.
- Bake at 350°F for 30 minutes or until the fish is done.
Tips & Substitutions
For added flavor, consider using fresh dill instead of dried. If sole is not available, any mild white fish can be substituted. To save time, use pre-washed and chopped spinach. Adding a pinch of red pepper flakes to the tomato sauce can enhance the dish's flavor profile. This recipe also pairs wonderfully with Captain Richard'S Dandy Fish Chowder for a complete seafood meal.
Serving Suggestions
Serve this dish with a side of crusty bread or over a bed of rice to soak up the delicious sauce. A light green salad with a citrus vinaigrette complements the flavors perfectly. For a complete seafood experience, consider pairing it with a Shrimp Roll or other seafood recipes to delight your guests.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the dish in a preheated oven at 350°F for about 15-20 minutes or until heated through, ensuring the fish remains moist and tender.
Nutrition & Diet Analysis (per serving)
Each serving of Fireman'S Fish contains roughly 216 calories, with 17g protein, 19g carbohydrates, and 8g fat. It is an excellent source of protein (35% of the Daily Value) and vitamin A (22% of the Daily Value), and a good source of vitamin C and iron. Note that it is relatively high in sodium, at 797mg per serving (35% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen spinach instead of fresh?
Yes, frozen spinach works well in this recipe. Just be sure to thaw and thoroughly drain it before using to remove excess moisture, ensuring a better texture for the final dish.
What other types of fish can I use in this recipe?
You can substitute sole with other mild white fish such as tilapia, cod, or haddock. Each will provide a slightly different flavor but will work well with the tomato sauce and spinach.
Is it possible to make this dish ahead of time?
Absolutely! You can assemble the dish up to a day in advance, cover it tightly, and refrigerate. Just pop it in the oven when you're ready to serve, adding a few extra minutes to the baking time if it's cold from the fridge.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).