Cajun Fish With Spinach
"From www.GloriousOnePotMeals.com:
Fall and winter don’t have to mean the misery of colds, flu and other viral infections if you feed your body what it needs to fight them off. Try this easy, immunity-boosting one-pot meal full of cold- and flu-fighting foods. Eat it in good health!"
- Ready In:
- 1hr
- Ingredients:
- 7
- Serves:
-
4
ingredients
- 2 medium sweet potatoes
- 1⁄2 onion, peeled and sliced thinly
- 1⁄2 - 3⁄4 lb white fish fillet (catfish, sole, cod, halibut, tilapia...)
- 1 dash creole seasoning or 1 dash cajun seasoning, to taste
- 3 -5 whole garlic cloves, peeled
- 4 cups spinach or 4 cups kale leaves, chopped roughly
- 8 small roma tomatoes, washed & quartered
directions
- Preheat oven to 450 degrees F. Spray inside of 4-quart cast iron Dutch oven and underside of lid with olive oil or canola oil spray.
- Scrub sweet potato well and cut out any bad spots or eyes. Slice into 1/2" rounds.
- Line base of pot with onions. Wash fish and pat dry with paper towels. Lay the fish over the onions in the bottom of the pot. Sprinkle the top side liberally with Cajun seasoning mix according to taste.
- Layer potatoes, garlic, onions, and tomatoes, interspersing sprinkles of spices as desired. Top with spinach. Pack in as many vegetables as possible without compromising the seal when the lid is closed.
- Cover and bake for 35-45 minutes, or until fish flakes easily. You should smell the aroma wafting from the oven that tells you everything is done. Wait 3 minutes until it is more of a full-bodied, finished meal aroma. Serve immediately.
-
Per serving:
- Cal 240.
- Prot 25g.
- Carb 32g.
- Fat 3g.
- Chol 54 mg.
- Sod 114 mg.
- Fiber 7g.
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Reviews
-
Oh, My, Was this dish wonderful. Fixed exactly as posted and would not change a thing. A must have in my personal favorites. Thanx, Elizabeth, for sharing.
RECIPE SUBMITTED BY
Elizabeth Yarnell (www.GloriousOnePotMeals.com) is a home cook and Certified Nutritional Consultant who has spent the past few years developing recipes that promote a positive balance between health, taste and nutrition. After being diagnosed with multiple sclerosis six years ago, Elizabeth developed and patented an entirely new method for cooking one-pot meals in a Dutch oven. In addition to coping with MS, Elizabeth also balances the roles of wife, mother and business owner.
She has transferred her practical need for simple, healthy and delicious meals, coupled with her need to cook dinner without exhausting herself, into the ultimate cookbook – Elizabeth Yarnell’s Glorious One-Pot Meals: A new, quick and healthy approach to Dutch oven cooking.
Elizabeth’s professional experience includes being a multi-media instructional designer, a technical writer, and a website information designer with a Masters degree in Liberal Studies/Creative Writing. Additionally, she has taught college-level technical writing courses covering such skills as recipe writing.
As a journalist and member of the Colorado Authors’ League, Elizabeth has published close to one hundred articles in magazines and newspapers ranging from Sports Illustrated Online to The Denver Post. During the last few years, Elizabeth has presented for KRMA Rocky Mountain PBS, the National MS Society, the Museums and Technology conference in Las Vegas, and at the Online Learning 2000 conference in Denver. She has also performed numerous public Glorious One-Pot Meal cooking demonstrations at health fairs, employee enrichment events, and cookware stores. She has been teaching regular Glorious One-Pot Meal cooking classes in Denver since 2002.
