Fish with spinach and tomatoes
Fish with spinach and tomatoes is a nutritious, flavourful dish featuring tender white fish paired with fresh vegetables. This quick recipe highlights the vibrant tastes of garlic, tomatoes, and spinach, served over fluffy rice.
Cook time 12 min
Prep time 15 min
Ingredients:
1.50 cups white rice1 tbsp olive oil
1.50 lb white fish
2 tomatoes
2 garlic cloves
3 cups spinach
3 shallots
2 tbsp lemon juice
Fish with spinach and tomatoes is a delightful and nutritious dish that combines fresh vegetables with tender white fish. This recipe is perfect for a quick, healthy dinner that's full of flavor and easy to prepare.
Instructions:
- Rinse the white rice under cold water until the water runs clear.
- In a medium saucepan, add the rice and 3 cups of water. Bring to a boil over high heat.
- Once boiling, reduce the heat to low, cover, and let it simmer for about 15-18 minutes, or until the rice is tender and water is absorbed.
- Remove from heat and let it sit covered for another 5 minutes. Fluff with a fork before serving.
- While the rice is cooking, finely chop the garlic cloves and shallots.
- Dice the tomatoes into small pieces.
- Rinse and pat dry the spinach.
- Cut the white fish into serving portions, if needed.
- In a large skillet, heat 1 tablespoon of olive oil over medium-high heat.
- Once the oil is hot, add the white fish fillets to the skillet. Cook for about 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork. Remove the fish from the skillet and set aside on a plate.
- In the same skillet, add the shallots and garlic. Sauté for about 2-3 minutes, or until they become translucent and fragrant.
- Add the diced tomatoes to the skillet. Cook for an additional 3-4 minutes, allowing the tomatoes to soften and release their juices.
- Stir in the spinach and cook for another 1-2 minutes, or until the spinach is wilted.
- Return the cooked fish to the skillet with the vegetables. Gently stir to combine and heat everything through, about 2 minutes.
- Drizzle the lemon juice over the fish and vegetable mixture, and season with salt and pepper to taste.
- Serve the fish and vegetable mixture over a bed of cooked white rice.
- Garnish with fresh herbs like parsley or basil if desired.
Enjoy your delicious fish with spinach and tomatoes, served over a bed of fluffy white rice. This meal is not only quick and simple to make but is also packed with nutrients, making it a perfect choice for a wholesome dinner.
Fish with spinach and tomatoes FAQ:
For this recipe, common options include cod, tilapia, or haddock. These fish have a mild flavor and flake easily when cooked, making them ideal for pairing with the vegetables.
The fish is done when it becomes opaque and flakes easily with a fork. This typically takes about 3-4 minutes per side over medium-high heat.
Yes, you can substitute white rice with quinoa, brown rice, or even couscous, though cooking times may vary. Adjust the water ratio and cooking time according to the grain used.
Store leftovers in an airtight container in the refrigerator for up to 2-3 days. Reheat gently on the stovetop or in the microwave before serving.
If you don't have lemon juice, you can substitute with vinegar (like white wine or apple cider vinegar) or a splash of lime juice for a similar acidity.
Cooking Tips:
- Choose fresh, firm white fish for the best flavor and texture.
- Feel free to substitute baby spinach for regular spinach if you prefer a more tender green.
- Using freshly squeezed lemon juice can enhance the overall brightness of the dish.
- Ensure you do not overcook the fish to maintain its tenderness and moisture.
Nutrition Facts
4 ServingsCalories 540kcal
Protein 40g
Carbohydrates 70g
Fiber 2.88g
Sugar 4.15g
Fat 14g
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