A quick and healthy spinach and fish bake that’s great for a weeknight dinner.

Prep Time: 15 minutes

Cook Time: 30 minutes

Servings: 8

Cooking Tips

Try any kind of fish or even chicken.

Change the flavor by adding lemon juice or lemon pepper.

Try salsa instead of fresh tomato and green onion.


  • 1 package (10 ounces) frozen spinach, thawed
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 pound fish fillets, thawed
  • 1 teaspoon Creole or Cajun seasoning blend
  • 1 large tomato, diced
  • 4 green onions, sliced


  • Preheat oven to 350°F.
  • Squeeze thawed spinach to remove most of the liquid. Spread in the bottom of a 9 x 13-inch baking dish. Sprinkle with salt and pepper.
  • Arrange fish filslets over spinach. Sprinkle with seasoning blend. Top fish with tomatoes and green onions.
  • Cover the baking dish with foil and bake for 15 minutes. Remove foil and bake for 20 minutes more or until fish flakes easily.
  • Refrigerate leftovers within 2 hours.

Recipe courtesy of Food Hero, Oregon State University Extension Service.

Nutrition Facts

8 servings

Serving size: 2 oz of fish with vegetables

Amount per 2 oz



% DV*
Total Fat 2g
Saturated Fat 0.5g
Trans Fat 0g
Cholesterol 30mg
Sodium 210mg
Total Carbs 3g
Dietary Fiber 2g
Sugars 1g
Added Sugars 
Protein 16g
Vitamin D
6% Calcium 
6% Iron 

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