Fish and Spinach Casserole
Dive into comfort food made nutritious with this delectable Fish and Spinach Casserole! Featuring tender white fish fillets nestled under a layer of sautéed baby spinach and smothered in a creamy Parmesan cheese sauce, this oven-baked dish is topped with a golden, crispy breadcrumb crust for an irresistible finish. Bursting with fresh flavors from garlic, onion, and a touch of lemon juice, this easy casserole comes together in under an hour, making it perfect for busy weeknights or a fuss-free family dinner. Serve it warm with a side of crusty bread or fluffy rice to soak up every last drop of the rich, velvety sauce. Healthy, satisfying, and packed with protein, this one-dish wonder brings elegance and flavor to your table with minimal effort.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (e.g., cod, tilapia, or haddock)
- 5 cups baby spinach
- 2 tablespoons unsalted butter
- 2 tablespoons all-purpose flour
- 1.5 cups milk
- 0.5 cups grated Parmesan cheese
- 2 cloves garlic, minced
- 1 small onion, finely chopped
- 0.75 cups breadcrumbs
- 1 tablespoon olive oil
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 2 tablespoons lemon juice
Instructions
Preheat your oven to 375°F (190°C) and grease a 9x13-inch casserole dish.
Heat a large skillet over medium heat and melt 1 tablespoon of butter. Add the minced garlic and chopped onion. Sauté for 2-3 minutes until softened.
Add the baby spinach to the skillet and stir until wilted, about 2 minutes. Remove from heat and set aside.
In a medium saucepan, melt the remaining 1 tablespoon of butter over medium heat. Whisk in the all-purpose flour and cook for 1 minute, stirring constantly to remove the raw flour taste.
Gradually add the milk to the saucepan, whisking continuously to create a smooth sauce. Cook for 3-4 minutes until the sauce thickens. Stir in the grated Parmesan cheese, salt, black pepper, and lemon juice. Remove from heat.
Place the fish fillets in the prepared casserole dish and season lightly with additional salt and pepper. Spread the spinach mixture evenly over the fish.
Pour the creamy Parmesan sauce over the spinach and fish, ensuring an even distribution.
In a small bowl, mix the breadcrumbs with olive oil to coat evenly. Sprinkle the breadcrumbs over the top of the casserole.
Bake in the preheated oven for 25-30 minutes, or until the fish is cooked through and flakes easily with a fork, and the topping is golden brown.
Remove from the oven and allow the casserole to rest for 5 minutes before serving. Serve warm with a side of rice or crusty bread for a complete meal.
Nutrition Facts
Calories |
1740 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.2 g | 89% | |
| Saturated Fat | 31.0 g | 155% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 475 mg | 158% | |
| Sodium | 4983 mg | 217% | |
| Total Carbohydrate | 107.8 g | 39% | |
| Dietary Fiber | 8.5 g | 30% | |
| Total Sugars | 27.3 g | ||
| Protein | 182.2 g | 364% | |
| Vitamin D | 38.0 mcg | 190% | |
| Calcium | 1256 mg | 97% | |
| Iron | 11.9 mg | 66% | |
| Potassium | 2806 mg | 60% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
