Fish with spinach and tomatoes

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79
Fish with spinach and tomatoes
  • 0:15 Prep
  • 0:12 Cook
  • 4 Servings
  • Capable cooks

Simple yet satisfying, this healthy fish dinner comes complete with healthy vegetables.

Featured in
Main recipes, Fish recipes

Ingredients

  • 315g (1 1/2 cups) white rice
  • 1 tablespoon olive oil
  • 4 (about 500g) white fish fillets (like sea perch)
  • 2 ripe tomatoes, chopped
  • 2 garlic cloves, crushed
  • 1 bunch English spinach, trimmed, washed, drained, roughly chopped
  • 3 green shallots, trimmed, sliced
  • 2 tablespoons fresh lemon juice
  • Salt & ground black pepper, to taste
  • Lemon wedges, to serve

Method

  • Step 1
    Cook rice in a large saucepan of salted boiling water, following packet directions, until tender. Drain. Set aside and keep warm.
  • Step 2
    Meanwhile, heat 1/2 the olive oil in a large frying pan over medium-high heat. Add 1/2 the fish fillets and cook for 3-4 minutes on each side or until the fish is just cooked and flakes easily when tested with a fork. Remove the fish from the pan, cover with foil and set aside. Repeat with remaining olive oil and fish.
  • Step 3
    Increase heat to high and add tomatoes and garlic to frying pan. Cook, tossing constantly, for 2-3 minutes or until the tomatoes are softened slightly. Add the spinach and toss constantly for a further 2 minutes or until just wilted. Add the green shallots and lemon juice to the pan, toss until combined. Season well with salt and pepper.
  • Step 4
    Serve rice topped with fish then spinach mixture. Sprinkle with salt and pepper and serve with the lemon wedges.

  • Low fat
  • Low kilojoule
  • Low sodium
  • Low sugar

Nutrition

  • 1933 kj

    Energy

  • 8g

    Fat Total

  • 2g

    Saturated Fat

  • 3g

    Fibre

  • 29g

    Protein

  • 68mg

    Cholesterol

  • 169.63mg

    Sodium

  • 3g

    Carbs (sugar)

  • 66g

    Carbs (total)

All nutrition values are per serve

Notes

For the kids: spinach & tomatoes with fish strips – use boneless fish fillets (like ling or flake), cut into strips and pan-fry in batches. Toss the fish through the spinach mixture with the green shallots.

  • Author: Alison Turner
  • Publication: Australian Good Taste

Source: taste.com.au

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