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夕食

Fish with Spinach

Ingredients, directions and serving information for Fish with Spinach.

レシピの原文は英語です。

人数分: 4

合計時間: 30 min

材料

  • 1 tablespoon vegetable oil
  • 1 pound skinless cod fillets
  • 1 yellow onion
  • 2 cloves garlic
  • 2 cups canned low-sodium diced tomatoes
  • 1/2 cup water
  • 2 cups frozen spinach
  • 1/4 cup Kalamata olives

作り方

  1. Put the skillet on the stove over high heat. When it is hot, add 1 1/2 teaspoons oil.
  2. Add fish. Cook about 5 minutes per side, until deeply browned. Remove the fish to the plate and cover.
  3. Reheat the skillet to medium heat. Add the remaining 1 1/2 teaspoons oil, onion, and garlic. Cook about 7 minutes. Add tomatoes and water. Cook about 10 minutes, until the mixture thickens and turns from bright red to an orange color.
  4. Return fish to skillet with the tomato mixture. Cover with spinach and sprinkle with olives. Cover skillet. Cook about 2 minutes over low heat until the spinach is steamed. Serve right away.

出典記載の1食分の栄養

1食分の量4 ounces
カロリー180 キロカロリー
たんぱく質22g
炭水化物14g
脂質6g
飽和脂肪酸1g
食物繊維7g
糖類5g
ナトリウム286mg
コレステロール48mg

These values describe the source recipe and serving, not a new analysis by BiteCal. The primary nutrition record has not been independently revalidated. Ingredient substitutions and serving sizes change the result.

レシピの出典

MyPlate recipe archive ↗

Functional recipe facts retrieved from an archived mirror on 20 October 2026; functional directions retained as an archive reference. Source and rights of original photographs have not been verified, so they are not reproduced.

AI補助による草稿です。編集確認は未完了です。

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