Anyways whats my point? Lately I have really been trying to incorporate more fish into our diet. Fish is a powerhouse food for your body. Its loaded with protein and is basically one of the best meats you can eat. I have been really trying to incorpate said food with hardly any NEW ideas on how to get us to eat it more. Well I found an awesome recipe and I wanted to share it with my friends and family.. Maybe you can enjoy it as much as my family does.
This recipe includes three powerhouse foods (aka super good for your body)
Fish
Spinach
Sweet Peppers
ENJOY!
Start to finish 30 minutes (oh ya forgot to mention it was way FAST!, Easy!, and I used only 1 PAN! Can't complain about that!
Serves:4
Ingredients:
-1 pound of fresh or frozen fish fillets. (i.e haddock, cod or anything else. I used Tilapia cause you can get 40 oz of fillets at walmart for 6- 8 bucks not bad)
-4 cups baby spinach trimmed (I didn't trim mine cause I'm lazy. Also, I only used 3 cups cause 4 was a bit much for our tiny family)
-1 medium onion cut into thin wedges
-3 tablespoons olive oil or cooking oil (I always use olive oil if I can help it. Its just a way better oil for you)
-1 medium red or yellow sweet pepper (I only had mini sweet peppers on hand which I like better cause I didn't have to seed them. I also had a mini green bell pepper that I added for more color and variety).
-2 cloves garlic medium chopped (optional) The recipe doesn't call for it but I added it cause again Garlic is awesome for you and it tasted good too!
-1/8 teaspoon of salt (I did it by taste measuring salt in some recipes such as this is a waste of time. Thats just me. I used less I am sure because of it too).
-1/8 teaspoon of Pepper (again I just eyed it)
Directions:
Thaw and rinse fish fillets. Pat dry and put aside for later. Put spinach in a cassarole dish and set aside (I just used a little square one).
In large skillet heat up 1 tablespoon of oil. Cook onion and garlic over medium heat until tender and slightly golden in color (5-6 min.). Add peppers. Cook and stir approx. 1 min. Add onion mixture to spinach. Mix it up.
Sprinkly salt and pepper to both sides of your fish fillets. In the same pan cook fish in the remaining 2 tablespoons of oil over medium high for about 4 minutes. Carefully turn fish, and cook for an additional 3 minutes or until fish begins to flake with a fork. Place fish over the wilted spinach mixture, cover, and keep warm.
IMPORTANT: Reduce your heat for the next step (I learned the hard way and burned my hand)
For the Vinaigrette in a small bowl stir together balsamic vinegar and honey. Add to skillet. Cook and until heated through,scraping up any brown bits.
To serve:
Place spinach and fish on plate and spoon the vinaigrette over the spinach mixture.
This main dish is only 225 calories of serving!!! Thats one cup of the veggies with fish fillet and 1 tablespoon of the vinaigrette.
I took a picture of the whole meal cause I literally put everything you need for you daily diet in this meal. You will get a serving of each.
Fruit: Cantelope
Veggies: Spinach Mixture
Protein: Fish
Whole Grains: Whole Wheat bread
Fats and Oils: olive oil and 1 tsp of butter on bread
Dairy: 1 cup of skim milk
I just wanted to add that even my Hayden my 15 month old son loved this meal! He couldn't eat the spinach cause of his lack of teeth, but everything else enjoyed. Nothing but MMMMmmmmm's and growls came from this little boy when we fed him. (Note: again if you don't know Hayden which most of you do; he growls when ever he REALLY REALLY ENJOYS EATING SOMETHING! so you know it is good.)
1 comment:
It looked great, when you come you'll have to help me make it.
Mostest-Mom
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