Cod baked on bed of salsa and spinach

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Submitted by mdkeener on Tue, 02/10/2009 - 17:16.

Cod baked on a bed of salsa and spinach

Summary

Yield
Prep Time	30 minutes
Diet genre	Low calorie
Recipes	Entrees

Description

Fish can be one of the healthiest foods. That is, until you dunk it in the deep fryer or saute it in butter. But if it’s a healthy meal you’re after, it is better to bake, broil or grill. These cooking methods also lend themselves to easy ways of upping the flavor to keep things from getting dull.

Ingredients

1 T extra-virgin olive oil
2 clv garlic, minced
10 oz bag of baby spinach, rinsed
1 c tomato salsa, drained (use a mesh strainer)
1 lb cod fillets (haddock or other firm white fish can be substituted), cut into 4 pieces
ground black pepper, to taste
1⁄2 c crumbled feta cheese

Instructions

Heat the oven to 450 F. Coat an 8-inch square or other small glass baking dish with cooking spray.

In a large skillet over medium-low, heat the oil. Add the garlic and stir until it begins to color, about 1 minute. Add the spinach, a handful at a time, and cook until it is all wilted. Stir in the salsa, then remove from the heat.

Arrange half the spinach mixture in a layer over the bottom of the prepared baking dish. Arrange the fish in a single layer over it. Season with pepper. Spread the remaining greens mixture over the fish, then sprinkle with feta cheese.

Bake for 20 minutes, or until the fish is opaque at the center. Serve with some of the pan juices over each portion.

Notes

Nutrition information per serving (values are rounded to the nearest whole number): 215 calories; 74 calories from fat; 8 g fat (3 g saturated; 0 g trans fats); 60 mg cholesterol; 13 g carbohydrate; 22 g protein; 3 g fiber; 633 mg sodium.