CHEESY FISH FILLETS WITH SPINACH
If you have trouble coaxing children to eat spinach, this fast-to-fix dish might be the solution. The cheese sauce works for me every time!
Provided by Taste of Home
Categories Dinner
Time 45m
Yield 4 servings.
Number Of Ingredients 14
Steps:
- In a large skillet, melt butter. Stir in the flour, bouillon, nutmeg, cayenne and white pepper until smooth. Gradually stir in milk. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Stir in the cheddar cheese until melted; set aside. , Place spinach in an ungreased 8-in. square baking dish. Sprinkle with lemon juice. Arrange fish on spinach; sprinkle with salt. Spoon sauce over top. , Bake, uncovered, at 350° for 20-25 minutes or until fish flakes easily with a fork. Sprinkle with Parmesan cheese and paprika; bake 5 minutes longer or until lightly browned.
Nutrition Facts : Calories 307 calories, Fat 16g fat (0 saturated fat), Cholesterol 108mg cholesterol, Sodium 860mg sodium, Carbohydrate 10g carbohydrate (0 sugars, Fiber 0 fiber), Protein 31g protein. Diabetic Exchanges
COD WITH SPINACH IN CHEESE SAUCE RECIPE - (4/5)
Provided by á-48
Number Of Ingredients 10
Steps:
- 1. Cook and drain well the frozen spinach. 2. In sauce pan melt butter sub, add flour and salt & pepper. 3. Whisk till mixed and then slowly add; milk and half n half. 4. In a 9 x 13 baking dish spread spinach over bottom 5. Top with mushrooms. 6. Pour cheese sauce over mushrooms. 7. Layer fish over cheese and season with 1 tbsp of seafood seasoning. 8. Bake uncovered at 375 till fish is vooked and sauce is bubbly, approximately 20 minutes
COD PUTTANESCA WITH SPINACH & SPAGHETTI
Tuck into a healthy seafood pasta dish in under half an hour. We've combined spaghetti with low-fat, high-protein white fish and an easy puttanesca sauce
Provided by Sara Buenfeld
Categories Dinner, Lunch, Main course, Supper
Time 27m
Number Of Ingredients 13
Steps:
- Boil the spaghetti for 10 mins until al dente, adding the spinach for the last 2 mins. Meanwhile, fry the onion in the oil in a large non-stick frying pan with a lid until tender and turning golden. Stir in the chilli and garlic, then add the tomatoes.
- Add the vinegar, capers, olives and paprika with a ladleful of the pasta water. Put the cod fillets on top, then cover the pan and cook for 5-7 mins until the fish just flakes. Drain the pasta and wilted spinach and pile on to plates, then top with the fish and sauce. Sprinkle over some parsley to serve.
Nutrition Facts : Calories 443 calories, Fat 10 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 45 grams carbohydrates, Sugar 11 grams sugar, Fiber 11 grams fiber, Protein 36 grams protein, Sodium 0.9 milligram of sodium
BAKED CODFISH WITH SPINACH AND CHEESE SAUCE
Provided by Pierre Franey
Categories dinner, weekday, main course
Time 30m
Yield 4 servings
Number Of Ingredients 14
Steps:
- Melt 1 tablespoon of the butter in a saucepan. Add the flour and stir with a wire whisk until blended.
- Add the milk and cream all at once. Stir rapidly with the whisk. Bring to a boil and add the Gruyere cheese. Stir until the cheese has melted. Add the egg yolk, stirring rapidly with the whisk. Add salt, pepper, nutmeg and cayenne. Simmer, stirring, for 1 minute. Set aside, cover and keep warm.
- Pick over spinach and discard any tough stems. Wash spinach thoroughly to remove any sand. Put spinach in a large saucepan, add salt and cook over high heat, stirring, until wilted, about 2 minutes. Drain well and squeeze out excess moisture. Set aside and keep warm.
- Preheat the oven to 450 degrees.
- Grease a metal baking dish with 1 tablespoon of the butter. Scatter the shallots over the dish. Neatly arrange the pieces of codfish over the shallots. Season with salt and pepper. Add the wine, cover with foil and bring to a boil on top of the stove. Put the dish in the oven and bake 5 minutes.
- Select a baking dish large enough to hold the fish in one layer. Spread the remaining 1 tablespoon butter over the bottom of the dish. Spoon the spinach over the bottom and carefully transfer the cooked codfish over the spinach, reserving the wine liquid in the first dish.
- Reduce by half the wine liquid in the metal baking dish and add it to the cheese sauce. Bring to a boil, stirring with a wire whisk.
- Spoon the hot sauce over the fish, smoothing it over to cover the fish. Sprinkle with Parmesan cheese. Turn on the broiler unit and put the dish under the broiler with the door open until nicely browned and bubbling.
Nutrition Facts : @context http, Calories 536, UnsaturatedFat 9 grams, Carbohydrate 16 grams, Fat 29 grams, Fiber 3 grams, Protein 48 grams, SaturatedFat 17 grams, Sodium 1109 milligrams, Sugar 7 grams, TransFat 0 grams
HERB & GARLIC BAKED COD WITH ROMESCO SAUCE & SPINACH
White fish is such a good source of lean protein and this herby baked cod with fresh greens makes a tasty, low-calorie, healthy supper option
Provided by Sara Buenfeld
Categories Fish Course, Lunch, Main course, Supper
Time 30m
Number Of Ingredients 12
Steps:
- Heat oven to 220C/200C fan/ gas 7 and put the fish fillets in a shallow ovenproof dish so they fit quite snugly in a single layer. Mix 1 tbsp rapeseed oil with the thyme and garlic, spoon over the fish, then grate over the lemon zest. Bake for 10-12 mins until the fish is moist and flakes easily when tested.
- Meanwhile, heat the remaining oil in a non-stick pan and fry the pepper and leeks for 5 mins until softened. Add the almonds and cook for 5 mins more. Tip in the tomato purée, 5 tbsp water, the bouillion powder and vinegar, and cook briefly to warm the mixture through.
- Add the juice of up to half a lemon and blitz with a stick blender until it makes a thick, pesto-like sauce. Serve with the fish and the wilted spinach.
Nutrition Facts : Calories 409 calories, Fat 24 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 11 grams carbohydrates, Sugar 9 grams sugar, Fiber 8 grams fiber, Protein 33 grams protein, Sodium 0.3 milligram of sodium
BAKED COD FISH FILLETS FLORENTINE-STYLE
Provided by Pierre Franey
Categories dinner, main course
Time 40m
Yield 4 servings
Number Of Ingredients 13
Steps:
- Preheat the oven to 425 degrees.
- Melt 2 tablespoons butter in a saucepan. Add the flour, stirring with a wire whisk. Blend well and add the milk and cream, stirring. When thickened and smooth remove from the heat and add the cheese, cayenne pepper, salt and pepper, and blend well. Add the egg, stirring rapidly. Set aside and keep warm.
- Cut away and discard any tough blemishes on the spinach leaves. Rinse well and drain.
- Place spinach in a skillet and cook over medium heat, stirring constantly with a wooden spatula. When spinach is wilted, in about 3 minutes, transfer it to a colander and drain, pressing with the back of the spatula to extract liquid. Set aside.
- With 1 tablespoon butter, grease a baking dish large enough to hold the fish in one layer. Sprinkle 1 tablespoon of the shallots over the bottom. Add the fish and sprinkle with salt and pepper. Add the wine. Bring to a boil on top of the stove, then place in the oven. Bake 10 minutes.
- Meanwhile, heat the remaining butter in a skillet and add the remaining 1 tablespoon shallots, and the spinach, salt and pepper. Cook and stir for one minute, no longer. Smooth the spinach over the bottom of an oval baking dish. Carefully place the baked codfish pieces over the spinach. Cover and keep warm.
- Pour the wine liquid from the baking dish into a saucepan. Reduce it quickly by half. Add this to the cheese sauce and stir. Bring to a boil.
- Spoon the hot sauce evenly over the fish. Sprinkle with cheese and bake, uncovered, until bubbling and the fish is nicely browned on top.
Nutrition Facts : @context http, Calories 480, UnsaturatedFat 9 grams, Carbohydrate 14 grams, Fat 27 grams, Fiber 3 grams, Protein 43 grams, SaturatedFat 16 grams, Sodium 1055 milligrams, Sugar 6 grams, TransFat 1 gram
NEW ENGLAND BAKED COD IN CHEESE SAUCE
Make and share this New England Baked Cod in Cheese Sauce recipe from Food.com.
Provided by Marich
Categories Very Low Carbs
Time 1h
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Grease a pyrex baking dish. Preheat oven to 350 degrees.
- In a skillet, melt the butter. Add the onion and simmer a minute or two. Stir in the flour. Using a whisk, pour in the cream or half and half slowly. Simmer a minute. Add the cheese and stir.
- Place fish in dish and pour sauce over.
- Bake till bubbly. Brown top under broiler if necessary.
Nutrition Facts : Calories 414.9, Fat 25.6, SaturatedFat 15.6, Cholesterol 150.2, Sodium 298.9, Carbohydrate 7.3, Fiber 0.5, Sugar 1.1, Protein 37.9
GRILLED COD WITH SPINACH AND TOMATOES
Steps:
- Preheat an outdoor grill for medium-high heat.
- Place cod on a piece of aluminum foil and season with salt, black pepper, and garlic powder. Top cod with spinach, tomato, and onion; season again with salt and black pepper. Drizzle olive oil and balsamic vinegar over cod and top with mozzarella cheese. Fold foil over cod creating a packet, crimping the edges together making a seal.
- Cook on the preheated grill until fish flakes easily with a fork, 7 to 9 minutes.
Nutrition Facts : Calories 308.3 calories, Carbohydrate 6.4 g, Cholesterol 66.3 mg, Fat 18.9 g, Fiber 0.9 g, Protein 27.8 g, SaturatedFat 4.9 g, Sodium 413.2 mg, Sugar 4.1 g
BAKED COD WITH TOMATOES & SPINACH
Enjoy a delicious, wholesome dish when you make Baked Cod with Tomatoes & Spinach. This Baked Cod with Fresh Tomatoes & Spinach dish is an excellent way to give the dinner table some extra color and flavor.
Provided by My Food and Family
Categories Home
Time 35m
Yield 4 servings
Number Of Ingredients 5
Steps:
- Heat oven to 375°F.
- Place fish in 13x9-inch baking dish sprayed with cooking spray.
- Combine remaining ingredients; spoon over fish.
- Bake 20 to 25 min. or until fish flakes easily with fork.
Nutrition Facts : Calories 140, Fat 4 g, SaturatedFat 0.5 g, TransFat 0 g, Cholesterol 40 mg, Sodium 270 mg, Carbohydrate 0 g, Fiber 2 g, Sugar 0 g, Protein 17 g
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