Fish

Baked Perch and Steamed Spinach is for Dinner.

Baked Perch and Steamed Spinach takes 10 minutes to prepare.

Baked Perch and Steamed Spinach takes 15 minutes to cook.

Baked Perch and Steamed Spinach makes 4 servings.

The ingredients for Baked Perch and Steamed Spinach are:

16 Oz Sea Perch Fillets ( 4oz per serving)
1Package (10 Ozs.) Fresh Spinach-Cleaned
1 Cup Fresh Parsley
1 Tblsp. Dry or 1 Sprig Fresh Rosemary
1 Teas. Black Pepper
3 Tblsp Olive Oil
41/4 inch slices tomatoe
8 Lemon Wedges + Juice of 1 Lemon

Here is how you make Baked Perch and Steamed Spinach:

Makes 4 ServingsIn a blender mince garlic, parsley, black pepper , rosemary, juice of 1 lemon and olive oil.Brush a small baking dish with 1/8 of the above mixture and place the Sea Perch on top. Brush the top of the fish with the 1/8 of the same mixture.Bake in 425 pre-heated oven for 15 min or till lightly golden.Steam spinach lightly. Leave nearly raw as in a spinach salad. To get the most vitamin benefits, only the color needs to intensify. Drain and devide the spinach on 4 plates.Place the Perch on top. Sprincle the remaining mixture over it. Serve with a slice of tomatoe and two lemon wedges. Add a few sprigs of parsley if available for color.Fish could be substituted with cod fish fillets. Salt is not added to ocean fish. There is already a lot of sodium present.Number of Servings: 4Recipe submitted by SparkPeople user MARYM55.

The nutritional information for Baked Perch and Steamed Spinach is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 355.7

• Total Fat: 22.2 g
• Cholesterol: 130.3 mg
• Sodium: 158.7 mg
• Total Carbs: 10.5 g
• Dietary Fiber: 4.0 g
• Protein: 31.6 g