晚餐
Fish with Spinach
Ingredients, directions and serving information for Fish with Spinach.
食谱原文保留英文。
份数: 4
总用时: 30 min
食材
- 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
做法
- Put the skillet on the stove over high heat. When it is hot, add 1 1/2 teaspoons oil.
- Add fish. Cook about 5 minutes per side, until deeply browned. Remove the fish to the plate and cover.
- 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.
- 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.
来源标示的每份营养
每份份量4 盎司( 盎司)
热量180 热量
蛋白质22g
碳水化合物14g
脂肪6g
饱和脂肪1g
膳食纤维7g
糖类5g
钠286mg
胆固醇48mg
这些数值描述来源食谱及其份量,并非 BiteCal 重新分析的结果。尚未逐条独立复核第一手营养记录;更换食材或改变份量都会影响结果。
食谱来源
功能性食谱信息于 2026 年 10 月 20 日从归档镜像整理,做法保留为归档参考。原照片的来源与权利尚未核验,因此未使用原照片。
AI 辅助整理的草稿,尚待编辑审核。
