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This fish casserole with spinach and cheese is a great way to combine all of the food groups into one dish. It is so yummy — the kids won’t even mind eating their veggies. This recipe is also a good meal idea for the working parent; it’s simple to put together and cooks quickly in the oven.
Ingredients
- cooking spray
- 1 pound fresh spinach
- 1 teaspoon garlic salt
- 1 pound cod, cut into large pieces
- 1 lemon, zested and juiced
- 1 tablespoon chopped fresh dill
- 1 teaspoon sea salt
- ½ teaspoon cracked black pepper
- 1 cup shredded sharp Cheddar cheese
- ¼ cup Italian-seasoned bread crumbs
- ¼ cup panko bread crumbs
Directions
Step 1
Preheat the oven to 450 degrees F (230 degrees C). Spray a 9×13-inch casserole dish with cooking spray.
Step 2
Evenly spread spinach in the bottom of the prepared casserole dish; sprinkle with garlic salt. Arrange fish atop spinach, keeping pieces side by side and larger pieces toward the outside of the dish. Top fish with lemon zest, lemon juice, dill, sea salt, and black pepper.
Step 3
Combine Cheddar cheese, Italian-seasoned bread crumbs, and panko bread crumbs in a bowl; spread evenly over fish. Cover the dish with aluminum foil.
Step 4
Bake in the preheated for 12 to 15 minutes; uncover and cook until fish flakes easily with a fork and topping is lightly browned and crunchy, 5 to 8 more minutes.
Tips
Substitute any mild white fish for the cod if desired.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 280 | |
| % Daily Value * | |
| Total Fat11g | 14% |
| Saturated Fat6g | 31% |
| Cholesterol79mg | 26% |
| Sodium1362mg | 59% |
| Total Carbohydrate15g | 5% |
| Dietary Fiber3g | 10% |
| Total Sugars1g | |
| Protein32g | |
| Vitamin C35mg | 174% |
| Calcium349mg | 27% |
| Iron9mg | 52% |
| Potassium1147mg | 24% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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