- Serves: 4; 3 ounces fish and 1 cup vegetables and couscous per serving
10-ounce package frozen chopped spinach, thawed and squeezed dry
1 cup chopped roasted red bell peppers, rinsed and drained if bottled
1 teaspoon dried basil, crumbled
1/4 teaspoon salt
2 teaspoons olive oil (extra virgin preferred)
2 ounces feta cheese, crumbled
1 cup uncooked couscous
1/8 teaspoon salt
1 teaspoon olive oil
Rinse the fish and pat dry with paper towels. Place the fish fillets in a single layer in a 13x9x2-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 teaspoon salt. Drizzle with 2 teaspoons 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 teaspoon salt and 1 teaspoon oil.
To serve, spoon the couscous onto plates. Place the fish on the couscous.
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- Nutritional Analysis
- Per serving
- Calories Per Serving
- Total Fat
- 8.0 g
- Saturated Fat
- 2.5 g
- Polyunsaturated Fat
- 1.0 g
- Monounsaturated Fat
- 3.0 g
- 61 mg
- 553 mg
- 46 g
- 4 g
- 2 g
- 31 g
This recipe is reprinted with permission from American Heart Association One-Dish Meals, Copyright © 2003 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.