Spinach Fish
A flavorful baked fish dish topped with a savory spinach and cheese mixture, perfect for a healthy and satisfying dinner that appeals to seafood and veggie lovers.
Ingredients
Instructions
- Preheat oven to 350°F.
- Grease a baking dish.
- Stir together the thawed chopped spinach, shredded mozzarella cheese, lemon juice, salt, pepper, and oregano.
- Place the fish fillets in the prepared baking dish.
- Spread the spinach mixture evenly over the fish.
- Dot the top with butter slices.
- Bake in the preheated oven for about 20 minutes or until the fish is cooked through and the topping is bubbly.
Tips & Substitutions
For a creamier texture, consider adding a splash of heavy cream or sour cream to the spinach mixture. If you're out of mozzarella, any mild cheese like Monterey Jack will work well. For added flavor, you can substitute fresh herbs for dried oregano or add minced garlic to the spinach. This dish is perfect for a family dinner or a simple weeknight meal.
Serving Suggestions
Serve the Spinach Fish alongside a refreshing Cold Oriental Salad for a balanced meal. You can also pair it with steamed rice or a light quinoa salad to soak up the delicious flavors. A glass of white wine or sparkling water with lemon complements this dish beautifully, enhancing its fresh ingredients.
Storage & Reheating
Leftover Spinach Fish can be stored 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 minutes, or until warmed through. This method helps maintain the texture and flavor of the dish better than using a microwave.
Nutrition & Diet Analysis (per serving)
Each serving of Spinach Fish contains roughly 241 calories, with 8g protein, 62g carbohydrates, and 4g fat. It is an excellent source of iron (184% of the Daily Value), dietary fiber (137% of the Daily Value), and calcium (111% of the Daily Value), and a good source of protein. Note that it is relatively high in sodium, at 1768mg per serving (77% 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 make this dish ahead of time?
Absolutely! You can prepare the spinach mixture and layer it over the fish, then cover and refrigerate it for up to 24 hours before baking. Just add a few extra minutes to the baking time if cooking straight 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).