Fish Tomato and Spinach Casserole
Dive into the comforting layers of this Fish Tomato and Spinach Casserole, a hearty and nutritious one-dish meal that's perfect for weeknight dinners or elegant gatherings. Featuring tender white fish fillets nestled in a vibrant medley of sautéed spinach, juicy cherry tomatoes, and aromatic garlic, this casserole is seasoned with bright lemon juice, paprika, and oregano for a Mediterranean-inspired flavor. Topped with melted mozzarella cheese and baked to golden perfection, this dish combines wholesome ingredients with an irresistibly creamy finish. Ready in just 45 minutes, this gluten-free recipe is a simple yet savory option for those seeking a balance of bold flavors and healthy eating. Pair it with rice, quinoa, or crusty bread for a complete and satisfying meal.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (e.g., cod or tilapia)
- 4 cups fresh spinach
- 2 cups cherry tomatoes
- 1 medium yellow onion
- 3 cloves garlic cloves
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 cup shredded mozzarella cheese
- 1 as needed butter or non-stick spray
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a large casserole dish with butter or non-stick spray.
Pat the fish fillets dry with paper towels and lightly season with salt, pepper, and lemon juice. Set aside.
In a large skillet, heat olive oil over medium heat. Add the chopped onion and cook until translucent, about 3-4 minutes.
Add the minced garlic to the onion and sauté for another 1-2 minutes until fragrant.
Stir the cherry tomatoes and dried oregano into the skillet. Cook for 5-7 minutes, occasionally stirring, until the tomatoes soften and begin to release their juices.
Add fresh spinach to the skillet and cook until wilted, about 2-3 minutes. Remove the skillet from heat.
Spread the tomato and spinach mixture evenly across the bottom of the prepared casserole dish.
Place the seasoned fish fillets on top of the tomato and spinach mixture.
Sprinkle the paprika evenly over the fish fillets, then top with shredded mozzarella cheese.
Bake the casserole in the preheated oven for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.
For a golden brown top, broil the casserole for an additional 2-3 minutes, keeping a close watch to prevent burning.
Remove the casserole from the oven and let it rest for 5 minutes before serving. Serve warm with a side of rice, quinoa, or crusty bread if desired.
Nutrition Facts
Calories |
305 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.9 g | 22% | |
| Saturated Fat | 6.5 g | 33% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 78 mg | 26% | |
| Sodium | 766 mg | 33% | |
| Total Carbohydrate | 9.5 g | 3% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 3.3 g | ||
| Protein | 28.1 g | 56% | |
| Vitamin D | 1.5 mcg | 8% | |
| Calcium | 274 mg | 21% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 604 mg | 13% | |
*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.
