Green spinach and red tomato contrast handsomely with white-flesh fillets in this dish. Microwave potatoes to round out the meal.

　　

Ingredients

serves 4, 3 ounces fish per serving

　　Olive oil spray

　　1 10-ounce package frozen chopped spinach, thawed, drained well, and squeezed dry

　　4 mild fish fillets, such as tilapia (about 4 ounces each), rinsed and patted dry

　　1/4 teaspoon salt

　　Pepper to taste

　　1 medium tomato, thinly sliced

　　1 small onion, sliced into thin rings

　　1 tablespoon olive oil

　　1 tablespoon red wine vinegar

　　1 tablespoon lemon juice

　　

Step 1

Preheat the oven to 400°F. Lightly spray an 11 x 7 x 1 1/2-inch baking pan with cooking spray.

　　

Step 2

Spread the spinach in the pan. Place the fish on the spinach. Sprinkle with the salt and pepper. Top with the tomato and onion. Drizzle with the oil, vinegar, and lemon juice.

　　

Step 3

Bake for 10 to 20 minutes, or until the fish flakes easily when tested with a fork.

　　

nutrition information

Step 4

(Per Serving)

　　

Step 5

Calories: 177

　　

Step 6

Total Fat: 6.0g

　　

Step 7

Saturated: 1.5g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 1.0g

　　

Step 10

Monounsaturated: 3.0g

　　

Step 11

Cholesterol: 57mg

　　

Step 12

Sodium: 259mg

　　

Step 13

Carbohydrates: 7g

　　

Step 14

Fiber: 3g

　　

Step 15

Sugars: 3g

　　

Step 16

Protein: 26g

　　

Step 17

Dietary Exchanges

　　

Step 18

1 Vegetable

　　

Step 19

3 Lean Meat

　　American Heart Association Quick & Easy Meals