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Fish With Mustard Sauce Over Steamed Spinach

Healthycooking's picture
Ingredients
  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
Directions

Preheat oven to 400° 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.
Serve immediately.

Recipe Summary

Difficulty Level: 
Easy
Course: 
Main Dish
Method: 
Baked
Ingredient: 
Fish
Interest: 
Healthy

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Average: 4.1 (14 votes)

Nutrition Rank

Nutrition Facts

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

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Fish With Mustard Sauce Over Steamed Spinach Recipe