Ww Cod Florentine

VegetarianDairy
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Ingredients

  • 1 spray cooking spray
  • 1 1/4 lbs cod, four 5 oz pieces ⓘ
  • 1/8 teaspoon table salt ⓘ
  • 1/8 teaspoon black pepper ⓘ
  • 10 ounces frozen chopped spinach, thawed and well-drained (squeeze spinach to remove excess water) ⓘ
  • 1/4 cup nonfat sour cream ⓘ
  • 1/4 cup onion, chopped ⓘ

Instructions

  1. Preheat oven to 400°F. Coat a baking pan with cooking spray.
  2. Season fish with salt and black pepper, and put fish in pan.
  3. Combine spinach, sour cream, onion and garlic powder; and stire until evenly mixed (A food processor would give a smoother and more finished looking result)
  4. Spread spinach mixture evenly over cod in pan. Cover pan with foil and bake 10 minutes. Uncover and bake until fish is fork-tender, about 5 minutes more. Yields 1 piece of cod, about 1/3 cup of spinach mixture.
  5. A side dish of sliced and steamed summer squash would be a nice accompaniment.

Nutrition & Diet Analysis (per serving)

230 kcal 12% DV
Protein Fat Carbs

Macronutrients

Protein 8.4g 17% DV
Total Fat 4.7g 6% DV
Carbs 46g 17% DV
Fiber 9.7g 35% DV
Sugar 4.7g 9% DV

Electrolytes

Sodium 9822.8mg 100% DV
Potassium 744.3mg 16% DV

Vitamins & Minerals

Vitamin A 109.3mcg 12% DV
Vitamin C 16.4mg 18% DV
Calcium 167.5mg 13% DV
Iron 4.7mg 26% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Explore Ingredients

black pepper spray onion garlic powder spinach salt

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