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.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Preheat your oven to 375°F (190°C). Lightly grease a large casserole dish with butter or non-stick spray.

Step 2

Pat the fish fillets dry with paper towels and lightly season with salt, pepper, and lemon juice. Set aside.

Step 3

In a large skillet, heat olive oil over medium heat. Add the chopped onion and cook until translucent, about 3-4 minutes.

Step 4

Add the minced garlic to the onion and sauté for another 1-2 minutes until fragrant.

Step 5

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.

Step 6

Add fresh spinach to the skillet and cook until wilted, about 2-3 minutes. Remove the skillet from heat.

Step 7

Spread the tomato and spinach mixture evenly across the bottom of the prepared casserole dish.

Step 8

Place the seasoned fish fillets on top of the tomato and spinach mixture.

Step 9

Sprinkle the paprika evenly over the fish fillets, then top with shredded mozzarella cheese.

Step 10

Bake the casserole in the preheated oven for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 11

For a golden brown top, broil the casserole for an additional 2-3 minutes, keeping a close watch to prevent burning.

Step 12

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

Serving size	(1132.4g)

Amount per serving	% Daily Value*
Calories	1235.2

Total Fat 68.9g	0%
Saturated Fat 26.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 311.3mg	0%
Sodium 3486.6mg	0%
Total Carbohydrate 37.8g	0%
Dietary Fiber 10.1g	0%
Total Sugars 13.5g
Protein 116.2g	0%

Vitamin D 807IU	0%
Calcium 1100.5mg	0%
Iron 7.7mg	0%
Potassium 2213.2mg	0%

*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.

Source of Calories

Fat: 50.2%

Protein: 37.6%

Carbs: 12.2%