Baked Fish with Tomatoes, Greens and Mushrooms

Servings: 4

Ingredients:

Vegetable oil spray
4 fish fillets (4 ounces each)
2 cups fresh spinach or Swiss chard, washed, and chopped
1 cup fresh mushrooms, washed and sliced (or canned mushrooms, drained)
1 medium tomato, washed and chopped
⅓ cup low-fat Italian dressing

Directions:

  1. Spray 13 x 9-inch baking dish with vegetable oil spray.
  2. Place fish fillets in baking dish.
  3. Mix remaining ingredients in a bowl until well blended.
  4. Spoon mixture over fish.
  5. Bake at 375 degrees for 20-25 minutes, or until fish flakes easily when tested with fork.
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Recipe Category

30 minutes or less, One pan meals

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Baked Fish with Tomatoes, Greens and Mushrooms

Servings: 4

Ingredients:

Vegetable oil spray
4 fish fillets (4 ounces each)
2 cups fresh spinach or Swiss chard, washed, and chopped
1 cup fresh mushrooms, washed and sliced (or canned mushrooms, drained)
1 medium tomato, washed and chopped
⅓ cup low-fat Italian dressing

Directions:

  1. Spray 13 x 9-inch baking dish with vegetable oil spray.
  2. Place fish fillets in baking dish.
  3. Mix remaining ingredients in a bowl until well blended.
  4. Spoon mixture over fish.
  5. Bake at 375 degrees for 20-25 minutes, or until fish flakes easily when tested with fork.

Nutrition Facts

4 serving per container

Serving size 1 fillet

Amount Per Serving
Calories 320
% Daily Value*
Total Fat 14g 18%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 110mg 37%
Sodium 280mg 12%
Total Carbohydrate 4g 1%
Dietary Fiber 1g 4%
Total Sugars 3g
Includes 0g Added Sugars 0%
Protein 41g
Vitamin D 13mcg 70%
Calcium 44mg 4%
Iron 2mg 10%
Potassium 1216mg 25%

The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.