Baked Perch and Steamed Spinach
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
16 Oz Sea Perch Fillets ( 4oz per serving)1Package (10 Ozs.) Fresh Spinach-Cleaned1 Cup Fresh Parsley1 Tblsp. Dry or 1 Sprig Fresh Rosemary1 Teas. Black Pepper3 Tblsp Olive Oil41/4 inch slices tomatoe8 Lemon Wedges + Juice of 1 Lemon
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.
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.
Nutritional Info 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
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