Nutrition Facts

4 servings per recipe
Serving size (244g)
Amount per serving
Calories
200
% Daily Value*
Total Fat 4.5g 6%
    Saturated Fat 2g 10%
    Trans Fat 0g  
Cholesterol 60mg 20%
Sodium 230mg 10%
Total Carbohydrate 13g 5%
    Dietary Fiber 3g 11%
    Total Sugars 2g  
Includes 0g Added Sugars
0%
Protein 27g  
Vitamin D 1mcg 6%
Calcium 207mg 15%
Iron 3mg 15%
Potassium 933mg 20%
* The % Daily Value (DV) 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.
http://www.onieproject.org/recipes/entree/mustard-baked-fish-over-spinach/
Easy fish recipes: Mustard Baked Fish over Spinach from ONIE
Mustard Baked Fish over Spinach

Servings:

4

Time:

30 minutes

Ingredients

  • Non-stick cooking spray
  • 4 (4 oz) cod fillets
  • 1/2 cup homemade ranch dip (click for recipe)          
  • 1 1/2 Tbsp prepared mustard                                                
  • 1 (10 oz) bag frozen chopped spinach

Preparation

  1. Preheat oven to 400° F.
  2. Lightly Coat a large glass-baking dish with cooking spray. Rinse fish & pat dry with paper towels.  Place fish evenly in dish. 
  3. In a small bowl, mix homemade ranch dip & mustard.  Spoon evenly over fish. 
  4. Bake 20-25 minutes, or until fish flakes with a fork.
  5. Meanwhile, place frozen spinach in a microwave-safe dish & microwave to defrost until warm.  Drain excess water.
  6. Serve baked fish over spinach. 

Tips

For an easier clean up, use foil or parchment paper on the bottom of the baking dish.