I can seriously eat this dish everyday and not get tired of it. Lean white fish, cooked in spinach and fragrant spices, topped with coconut milk for a light creamy flavor. Have I managed to entice you to indulge?

This has to be one the healthiest, low calorie, and nutritious dishes I make. I chose to bake this dish out of convenience. You literally take all the ingredients, mix together and then bake. It turns out a lot healthier than the similar stove top versions mainly because you don’t require oil to fry onions in and you are not over-cooking the spinach and losing major nutritional value.

White fish is super lean, low fat, high protein. I recommend it for weight loss. Fish fats are high in Omega-3 fatty acids. Health Canada recommends at least 2 servings of fish per week, and its no wonder why, with all the health benefits.
Eating oily fish can help to reduce the risk of heart disease and improve your chances of survival following a heart attack. Fish does this by lowering levels of fats called triglycerides in the blood – raised levels are associated with heart disease.

There are other countless benefits including protection from a range diseases from cancer to Alzheimer’s, arthritis, depression, increased cognitive function (especially for our developing children)and also the added skin and hair benefits 🙂

And that’s just the nutrition from the fish. Don’t forget all the health benefits from the powerhouse, spinach. Its loaded with calcium, iron, foliate, potassium, and magnesium. Spinach also contains vitamin K, fiber, phosphorus and thiamine. It is best known to control and help manage diabetes by improving blood glucose control and improving bone health.

So now you know it tastes great and is good for you. I use frozen cod for my recipe. Make sure if you are using frozen fish to thaw it out first.

Enjoy and let me know how it turns out. I love to hear feedback.

Getting skinny, one healthy recipe at a time.

Harj

Print Recipe
Course Main Course
Prep Time 10 minutes
Cook Time 45 minutes
Servings
people
Ingredients
Course Main Course
Prep Time 10 minutes
Cook Time 45 minutes
Servings
people
Ingredients
Instructions
  1. Take your onion, garlic, ginger, cumin, tumeric, garam masala and coconut milk and mix together. Add your fish to this mixture and marinate if possible. You can skip marination if time sensitive.
  2. Take your spinach and line the bottom of your baking dish with it. Add in the Mrs Dash lemon spice (or salt) and tomatoes to the spinach and mix.
  3. Now place your fish fillets and all the saucy goodness on top of the spinach
  4. Bake covered for 15 minutes at 400 degrees. Uncover and bake for another half hour. The spinach will release some water, you want it almost completely dry but depending on the fish you use, be mind full not to over cook and dry out your fish.
  5. You can serve this over brown rice or quinoa for a healthy meal. It can also be enjoyed with naan or roti if you would like to indulge. I eat this meal as is, served with some non-fat Greek yogurt. Keeping it low carb for best weight loss results.
Recipe Notes

Nutrition Facts
Serving Size 6
Servings Per Container 1

Amount Per Serving
Calories 264 Calories from Fat 72.9
% Daily Value*
Total Fat 8.1g 12%
Saturated Fat 5.4g 27%
Trans Fat 0g
Cholesterol 70mg 23%
Sodium 231mg 10%
Total Carbohydrate 9.9g 3%
Dietary Fiber 3.2g 13%
Sugars 4.3g
Protein 38.1g 76%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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