Fish With Mustard Sauce Over Steamed Spinach
|Fish fillets/Sole / flounder||20 Ounce (4 pieces, 5 ounces each)|
|Reduced calorie ranch dressing||1⁄4 Cup (4 tbs) (prepared)|
|Prepared yellow mustard||1 1⁄2 Tablespoon|
|Plain non fat yogurt||3 Tablespoon|
|Fresh spinach||1⁄2 Pound|
Preheat oven to 400Â° F.
Rinse fish and pat dry.
Arrange in ovenproof glass baking dish.
Mix the dressing, mustard and yogurt.
Spoon evenly over fish.
Bake until done or until fish is no longer translucent, about 10 minutes per inch of thickness at the thickest point.
While fish is baking, remove tough stems from spinach and rinse.
Heat a nonstick skillet over medium-high heat.
When skillet is hot, add spinach and stir-fry just to wilt the leaves, about 30 seconds.
Arrange spinach in single layer on serving plates.
Top with baked fish.
Serving size: Complete recipe
Calories 618 Calories from Fat 134
% Daily Value*
Total Fat 15 g23.6%
Saturated Fat 0.26 g1.3%
Trans Fat 0 g
Cholesterol 376 mg125.3%
Sodium 961.5 mg40.1%
Total Carbohydrates 18 g6%
Dietary Fiber 6.4 g25.8%
Sugars 6.5 g
Protein 110 g219.9%
Vitamin A 425.8% Vitamin C 111.7%
Calcium 55.8% Iron 43.7%
*Based on a 2000 Calorie diet