Skip to main content

Fish and Spinach Bake

Healthy baked fish with fresh and frozen veggies and cajun spices.
Fish filet on a spinach bed with a layer of tomato and green onion.
Prep time: 15 minutes
Cook time: 30 minutes
Makes: 8 Servings
Nutrition Facts: View label

Ingredients

1 package (10 ounces) frozen spinach, thawed
¼ teaspoon each salt and black pepper
1 pound fish filets (thawed if frozen)
1 teaspoon Creole or Cajun seasoning blend (see Notes)
1 large tomato, diced
4 green onions, sliced

Directions

  1. Wash hands with soap and water.
  2. Rinse fresh vegetables under running water before preparing.
  3. Preheat oven to 350 degrees F.
  4. Squeeze thawed spinach to remove most of the liquid. Spread in the bottom of a 9x13-inch baking dish. Sprinkle with salt and pepper.
  5. Arrange fish filets over spinach. Sprinkle with seasoning blend. Top fish with tomatoes and green onions.
  6. Cover the baking dish with foil and bake for 15 minutes. Remove foil and bake for 20 minutes more or until fish flakes easily. A safe internal temperature is 145 degrees F.
  7. Refrigerate leftovers within 2 hours.

Notes

  • Try any kind of fish or even chicken.  
  • Try Food Hero Creole Seasoning.
  • Change the flavor by adding lemon juice or lemon pepper.  
  • Try salsa instead of fresh tomato and green onion. 
 

Comments

Great meal, the family gobbled it up and there were no leftovers.  It did take much longer to cook, I think because our fish was a bit thick.  We have a thermometer and took it out when the temp was 145 degrees.

You might also like...

Recipes A to Z (without photos)

Barley Summer Salad
A clear bowl displays a colorful salad of cooked barley, blueberries and crunchy vegetables.

Barley Summer Salad

Make-ahead fresh and flavorful salad that is hearty and filling.
Prepare:
10 minutes
Cook:
45 minutes
Makes:
8 Cups
Sikil Pak (Mayan Pumpkin Seed Dip)
bowl of dip with vegetables

Sikil Pak (Mayan Pumpkin Seed Dip)

Enjoy this Mayan-inspired dip with fresh veggies or whole-grain chips.
Prepare:
10 minutes
Cook:
15 minutes
Makes:
1 ½ cups
Microwave Fresh Vegetables
Glass containers with potatoes, carrots, broccoli and green beans.

Microwave Fresh Vegetables

Steam-cooking fresh vegetables in the microwave is an easy way to make a healthy side dish for lunch or dinner in just minutes. The short cooking time preserves nutrients, color and flavor.
Prepare:
5 minutes
Cook:
5 minutes
Makes:
2 cups
High Protein Banana Split
Small bowls of yogurt topped with a cereal and a colorful fruit combination.

High Protein Banana Split

A fun breakfast or snack recipe. Bananas topped with Greek yogurt, cereal, fruit, and honey.
Prepare:
10 minutes
Makes:
2 servings
Wheat Berry Salad
Bowl of wheat berries with a colorful vegetable mix.

Wheat Berry Salad

Whole grains and fresh vegetables make this salad filling and satisfying.
Prepare:
20 minutes
Cook:
60 minutes
Makes:
6 Cups
Asparagus Mushroom Melt
English muffins topped with chopped asparagus, mushrooms and broiled cheese are shown on plates.

Asparagus Mushroom Melt

English muffins topped with fresh veggies and cheese make this a flavorful meal or snack.
Prepare:
15 minutes
Cook:
15 minutes
Makes:
8 muffin halves
Was this page helpful to you?
CAPTCHA
This question is for testing whether or not you are a human visitor and to prevent automated spam submissions.