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Healthy Recipe: Almond & Lemon Crusted Fish with Spinach

Eating Well - January 30, 2015



Healthy almond and lemon crusted fish recipe.

Coating fish with nuts and baking it is an easy, foolproof way to cook it elegantly. And it is especially nice with a mild white fish like cod or halibut. The spinach turns a little yellowy because it’s cooked with the acidic lemon juice, but what you lose in green color is more than made up for in great flavor.
 

Almond & Lemon Crusted Fish with Spinach

  • Zest and juice of 1 lemon, divided
  • 1/2 cup sliced almonds, coarsely chopped
  • 1 tablespoon finely chopped fresh dill or 1 teaspoon dried
  • 1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
  • 1 teaspoon kosher salt, divided
  • Freshly ground pepper to taste
  • 1 1/4 pounds cod (see Tip) or halibut, cut into 4 portions
  • 4 teaspoons Dijon mustard
  • 2 cloves garlic, slivered
  • 1 pound baby spinach
  • Lemon wedges for garnish

 

 Preparation

  1. Preheat oven to 400°F. Coat a rimmed baking sheet with cooking spray.
  2. Combine lemon zest, almonds, dill, 1 tablespoon oil, 1/2 teaspoon salt and pepper in a small bowl. Place fish on the prepared baking sheet and spread each portion with 1 teaspoon mustard. Divide the almond mixture among the portions, pressing it onto the mustard.
  3. Bake the fish until opaque in the center, about 7 to 9 minutes, depending on thickness.
  4. Meanwhile, heat the remaining 2 teaspoons oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant but not brown, about 30 seconds. Stir in spinach, lemon juice and the remaining 1/2 teaspoon salt; season with pepper. Cook, stirring often, until the spinach is just wilted, 2 to 4 minutes. Cover to keep warm. Serve the fish with the spinach and lemon wedges, if desired.

 

Nutrition Information

Per serving: 249 calories; 13 g fat (1 g sat, 8 g mono); 46 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 28 g protein; 4 g fiber; 496 mg sodium; 1025 mg potassium.

Nutrition Bonus: Vitamin A (184% daily value), Vitamin C (37% dv), Folate (36% dv), Magnesium (35% dv), Potassium (29% dv), Iron (22% dv), Calcium (17% dv)

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 3 lean meat, 2 fat

© Meredith Corporation. All rights reserved. Used with permission




Comments



7 Comments so far
  1. Sharon Cruzen - February 2, 2015 at 11:56 am

    This sounds excellent and I definitely will be trying the fish w/almonds recipe. I was looking for something different and healthy. Thank you.

  2. Kathy - February 2, 2015 at 1:50 pm

    Great recipe

  3. Ellen Garrity - February 2, 2015 at 1:59 pm

    This recipe sounds delicious so, when the snow subsides, I will go to the store and get the ingredients so I can make myself a dinner. Then I will write my thoughts on this dish.

  4. Debra feller - February 2, 2015 at 4:59 pm

    Thank you for the recipe and I will be making this for my husband this week !! We are always looking for healthy new
    ones and we love spinach and fish !!!
    Thanks again,

  5. Debra feller - February 2, 2015 at 5:09 pm

    Thanks again

  6. Charles Van Royen - February 2, 2015 at 5:15 pm

    Sounds like a way to make tilapia palatable. The challenge for me will be to adapt the recipe to a 4 oz fish serving and use as much stuff as I have on hand that I might be able to substitute for those items I don’t have. Lime juice (bottled) orange peel bottled, whole roasted almonds, granulated garlic, and a little Coleman’s mustart. (Dijon is kind of wimpy anyway). and who needs a lemon wedge anyway.

  7. Ardean Williams - March 10, 2015 at 10:43 am

    Thanks for the handy recipes, ,I enjoy fish regular.


7 Responses to “Healthy Recipe: Almond & Lemon Crusted Fish with Spinach”


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