Vegetable oil spray
4 fish fillets (4 ounces each)
2 cups fresh spinach or Swiss chard, washed, and chopped
1 cup fresh mushrooms, washed and sliced (or canned mushrooms, drained)
1 medium tomato, washed and chopped
⅓ cup low-fat Italian dressing
Baked Fish with Tomatoes, Greens and Mushrooms
Servings: 4
Ingredients:
Directions:
- Spray 13 x 9-inch baking dish with vegetable oil spray.
- Place fish fillets in baking dish.
- Mix remaining ingredients in a bowl until well blended.
- Spoon mixture over fish.
- Bake at 375 degrees for 20-25 minutes, or until fish flakes easily when tested with fork.
Recipe Category
30 minutes or less, One pan meals
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.
Baked Fish with Tomatoes, Greens and Mushrooms
Servings: 4
Ingredients:
Vegetable oil spray
4 fish fillets (4 ounces each)
2 cups fresh spinach or Swiss chard, washed, and chopped
1 cup fresh mushrooms, washed and sliced (or canned mushrooms, drained)
1 medium tomato, washed and chopped
⅓ cup low-fat Italian dressing
Directions:
- Spray 13 x 9-inch baking dish with vegetable oil spray.
- Place fish fillets in baking dish.
- Mix remaining ingredients in a bowl until well blended.
- Spoon mixture over fish.
- Bake at 375 degrees for 20-25 minutes, or until fish flakes easily when tested with fork.
Nutrition Facts
4 serving per container
Serving size 1 fillet
| Amount Per Serving | ||
|---|---|---|
| Calories | 320 | |
| % Daily Value* | ||
| Total Fat 14g | 18% | |
| Saturated Fat 2g | 10% | |
| Trans Fat 0g | ||
| Cholesterol 110mg | 37% | |
| Sodium 280mg | 12% | |
| Total Carbohydrate 4g | 1% | |
| Dietary Fiber 1g | 4% | |
| Total Sugars 3g | ||
| Includes 0g Added Sugars | 0% | |
| Protein 41g | ||
| Vitamin D 13mcg | 70% | |
| Calcium 44mg | 4% | |
| Iron 2mg | 10% | |
| Potassium 1216mg | 25% | |
The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.