- 4
Ingredients
- 4 flounder, tilapia, or other white fish fillets (about 4 ounces each)
- 10-ounce package frozen chopped spinach, thawed and squeezed dry
- 1 cup chopped roasted red bell peppers, rinsed and drained if bottled
- 1 tsp. dried basil, crumbled
- 1/4 tsp. salt
- 2 tsp. olive oil (extra virgin preferred)
- 2 ounces feta cheese, crumbled
- 1 cup uncooked couscous
- 1/8 tsp. salt
- 1 tsp. olive oil
Preparation
Step 1
Preheat the oven to 350 degrees F.
Rinse the fish and pat dry with paper towels. Place the fish fillets in a single layer in a 13 x 9 x 2-inch baking pan. Top each piece with a thin layer of spinach and a single layer of roasted peppers. Sprinkle with the basil and 1/4 tsp. salt. Drizzle with 2 tsp. oil. Sprinkle with the feta.
Bake for 10 to 12 minutes for flounder, 13 to 15 minutes for tilapia, or until the fish flakes easily when tested with a fork.
Meanwhile, prepare the couscous using the package directions. Using a fork, mix in 1/8 tsp. salt and 1 tsp. oil.
To serve, spoon the couscous onto plates. Place the fish on the couscous.
Tip: To thaw a box of spinach quickly, remove the outer wrapper. Put the box of spinach on a microwaveable plate. Microwave on 100 percent power (high) for 3 1/2 to 4 minutes.
Per serving: 383 calories, 8g fat, 61mg cholesterol, 553mg sodium, 46g carb, 4g fiber, 31g protein