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Fish, Tomato and Spinach Casserole Recipe

Fish, Tomato and Spinach Casserole Recipe

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Ingredients:

Serving

1 1/2 lbs flounder or 1 1/2 lbs other fish fillets
1/4 cup white wine
1 large onion, thinly sliced
2 large tomatoes, sliced
1 (10 oz) package frozen spinach, chopped, thawed and drained
1 (9 oz) package frozen creamed spinach, thawed
1/4-1/2 cup parmesan cheese, grated

Directions:

Place fish in the bottom of a 7 X 11 inch casserole dish.
Pour wine over the fish.
Cover fish with the onion slices, then tomato slices.
Combine chopped spinach and creamed spinach and spoon over the tomatoes.
Sprinkle Parmesan cheese on top.
Cover with plastic wrap and microwave on high for approximately 10 minutes or until fish is opaque in the middle, OR bake, uncovered, in a preheated 350 degree F. oven for 30 minutes, until fish is opaque and flakes easily with a fork.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	207.52 Kcal (869 kJ)
Calories from fat	56.68 Kcal
		% Daily Value*
Total Fat	6.3g	10%
Cholesterol	84.89mg	28%
Sodium	665.91mg	28%
Potassium	613.87mg	13%
Total Carbs	8.4g	3%
Sugars	4.61g	18%
Dietary Fiber	2.09g	8%
Protein	25.87g	52%
Vitamin C	16.2mg	27%
Vitamin A	0.1mg	5%
Iron	0.4mg	2%
Calcium	178.4mg	18%

Amount Per 100 g
Calories	61.59 Kcal (258 kJ)
Calories from fat	16.82 Kcal
		% Daily Value*
Total Fat	1.87g	10%
Cholesterol	25.19mg	28%
Sodium	197.64mg	28%
Potassium	182.2mg	13%
Total Carbs	2.49g	3%
Sugars	1.37g	18%
Dietary Fiber	0.62g	8%
Protein	7.68g	52%
Vitamin C	4.8mg	27%
Iron	0.1mg	2%
Calcium	52.9mg	18%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

4.3

Points
5

PointsPlus

Good Points

low fat,
saturated fat free

Bad Points

High in Sodium

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