More Great Recipes: Diabetic | High Fiber | High Protein | Low Cholesterol

One Pan Healthy Energy Fish Dinner in ten minutes


User Avatar
Member since 2010

Serves 4 | Prep Time 5 minutes | Cook Time 10 minutes

Ingredients

Jar of salsa - your favortie brand just keep the whole jar under 100 calories
One can of black beans rinsed -
Half of one 12oz. bag of frozen corn - save rest for another meal
One bag of Spinach
4- 4oz tilapia filets or other lean white fish
Sprinkle of paprika
salt and pepper to taste.
Cooking spray


Empty the salsa, rinsed beans and corn into a cooking skillet that has been prepped with cooking spray or lightly wipes with Olive Oil.


Mix with a spoon and layer the entire bag of spinach over the salsa, bean and corn mixture.


Now lay the fish filets on top of the spinach and sprinkle with Paprika, salt and pepper.


Turn the heat to medium high and cover with secure lid for ten minutes. Do not check on the meal... it will steam up the fish this way.


Open pan and serve fish over bottom ingredients. Serves 4


Easy lots of fiber, protein and under 500 calorie per serving.


Pairs Well With


Notes

I created it after learning a variation from a chef in New York working with 360 cookware demonstration while taping on Better TV. This easy, did I say EASY, recipe has a few ingredients, one pan, takes ten minutes and feeds a family of 4 for under $10 a high fiber, protein, and vitamin packed dinner. If you need exercise to go with your meal stop at my site www.andreametcalf.com

'CHEF' the Film Cookbook: Recipes from El Jefe
By CHEF the Film

6 Recipes

11217 Downloads
FREE
A dash of local for every season
By slyasafox15

22 Recipes

16 Downloads
FREE
Disney's Tinker Bell "Secret of the Wings Cookbook"
By BakeSpace Fairies

6 Recipes

443 Downloads
FREE
Hot Chocolate Cinnamon Rolls with Marshmallow Glaze
Hot Chocolate Cinnamon Rolls with Marshmallow Glaze
Mixed Berry Tart
Mixed Berry Tart
Pecan Cookie Waffles with Honey-Cinnamon Butter
Pecan Cookie Waffles with Honey-Cinnamon Butter