ONE PAN HEALTHY ENERGY FISH DINNER IN TEN MINUTES

 

  • Cooking Time: 10 minutes
  • Servings: 4
  • Preparation Time: 5 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

Directions

  • 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.

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

Author Credit: Andrea Metcalf

Website Credit: http://www.andreametcalf.com

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