Fish with Crispy Bread Crumbs, Spinach & Onions

4.6
(8)

Elevate two healthy dinner staples, sauteed fish and spinach, by adding sweet onion, lemon slices, and tarragon-scented bread crumbs to the mix.

Fish with Crispy Bread Crumbs, Spinach, and Onions
Photo: Blaine Moats
Total Time:
30 mins
Servings:
4
Yield:
4 fillets + 4 cups vegetables

Ingredients

  • 4 fresh or frozen skinless flounder, sole, tilapia or cod fillets, 1/2 inch thick

  • Coarse salt and freshly ground black pepper

  • 2 lemons

  • 1 cup coarse soft bread crumbs

  • 1 tablespoon chopped fresh tarragon

  • ¼ cup butter

  • 1 tablespoon olive oil

  • 2 Vidalia or Walla Walla onions (1 1/4 lb. total), halved and sliced (4 cups)

  • 1 5-6 ounce package baby spinach

Directions

  1. Thaw fish, if frozen. Pat dry with paper towels. Season with salt and pepper. Slice one lemon; halve other lemon. In a medium bowl toss bread crumbs with tarragon and a pinch salt. In a very large skillet heat 1 Tbsp. butter over medium heat. Add crumb mixture. Cook and stir 4 to 5 minutes or until toasted. Remove from skillet.

  2. In the same skillet heat 2 Tbsp. butter and the olive oil over medium heat. Add onions and a pinch of salt. Cook and stir 10 minutes or until tender but not brown. Add lemon slices and spinach; toss until spinach is lightly wilted. Remove mixture from skillet.

  3. Heat remaining 1 Tbsp. butter in the skillet over medium heat. Add fish. Cook 4 to 6 minutes or until fish flakes easily with a fork, turning once. Transfer to four plates; top with crumb mixture. Serve with spinach mixture. Squeeze lemon halves over each serving.

Nutrition Facts (per serving)

396 Calories
18g Fat
25g Carbs
36g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 396
% Daily Value *
Total Fat 18g 23%
Saturated Fat 8g 40%
Cholesterol 112mg 37%
Sodium 436mg 19%
Total Carbohydrate 25g 9%
Total Sugars 8g
Protein 36g
Vitamin C 51.2mg 256%
Calcium 139mg 11%
Iron 2.7mg 15%
Potassium 922mg 20%
Folate, total 126.7mcg
Vitamin B-12 2.6mcg
Vitamin B-6 0.6mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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