One Pan Healthy Energy Fish Dinner in ten minutes
INGREDIENTS
  • Cooking Time: 10 minutes
  • Servings: 4
  • Preparation Time: 5 minutes
  • 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
  1. Empty the salsa, rinsed beans and corn into a cooking skillet that has been prepped with cooking spray or lightly wipes with Olive Oil.
  2. Mix with a spoon and layer the entire bag of spinach over the salsa, bean and corn mixture.
  3. Now lay the fish filets on top of the spinach and sprinkle with Paprika, salt and pepper.
  4. 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.
  5. Open pan and serve fish over bottom ingredients. Serves 4
  6. Easy lots of fiber, protein and under 500 calorie per serving.
RECIPE BACKSTORY
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