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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 355.7
  • Total Fat: 22.2 g
  • Cholesterol: 130.3 mg
  • Sodium: 158.7 mg
  • Total Carbs: 10.5 g
  • Dietary Fiber: 4.0 g
  • Protein: 31.6 g

View full nutritional breakdown of Baked Perch and Steamed Spinach calories by ingredient
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Baked Perch and Steamed Spinach

Submitted by: MARYM55

Introduction

High Potassium High Potassium
Number of Servings: 4

Ingredients

    16 Oz Sea Perch Fillets ( 4oz per serving)
    1Package (10 Ozs.) Fresh Spinach-Cleaned
    1 Cup Fresh Parsley
    1 Tblsp. Dry or 1 Sprig Fresh Rosemary
    1 Teas. Black Pepper
    3 Tblsp Olive Oil
    41/4 inch slices tomatoe
    8 Lemon Wedges + Juice of 1 Lemon

Directions

Makes 4 Servings
In a blender mince garlic, parsley, black pepper , rosemary, juice of 1 lemon and olive oil.
Brush a small baking dish with 1/8 of the above mixture and place the Sea Perch on top. Brush the top of the fish with the 1/8 of the same mixture.
Bake in 425 pre-heated oven for 15 min or till lightly golden.
Steam spinach lightly. Leave nearly raw as in a spinach salad. To get the most vitamin benefits, only the color needs to intensify. Drain and devide the spinach on 4 plates.
Place the Perch on top. Sprincle the remaining mixture over it.
Serve with a slice of tomatoe and two lemon wedges. Add a few sprigs of parsley if available for color.
Fish could be substituted with cod fish fillets. Salt is not added to ocean fish. There is already a lot of sodium present.

Number of Servings: 4

Recipe submitted by SparkPeople user MARYM55.






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