Photo: Gregor Moser
Estimated Nutrition (whole recipe, rough)
188
Calories
10g
Protein
8g
Fat
19g
Carbs
Counts 5 of 6 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 5 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Milk | 1 cup (244ml) whole | 149 |
| Red Bell Pepper | 1 medium (119g) | 31 |
| Spinach | 1 cup raw (30g) | 7 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Whitefish | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 packages (10-ounces each) frozen chopped spinach
- 1 pound whitefish fillets, about ½ inch thick
- 4 teaspoons dried basil
- ¼ teaspoon salt
- 1 cup roasted red bell peppers
- 2 tablespoons skim milk
Directions
1
Preheat oven to 400°F.
2
Thaw spinach.
3
Squeeze to drain.
4
Spread spinach evenly in ungreased 11 x 7 inch pan.
5
Blend in blender or food processor red pepper, basil, and milk.
6
Spread half of pepper mixture over spinach.
7
Arrange fillets next in pan.
8
Top with remaining pepper mixture.
9
Cover and bake at 400°F for 25 to 30 minutes, until fish flakes easily with fork.
Recipe sourced from
fandom