How many calories are in Fish with Spinach?

One serving has 194 kcal. The recipe makes 4 servings (4 ounces each).

How much protein is in Fish with Spinach?

25 g of protein per serving, with 12 g of carbohydrates and 6 g of fat.

What do I need to make Fish with Spinach?

8 ingredients: 1 tablespoon vegetable oil, 1 pound skinless cod fillets, 1 yellow onion (peeled and chopped into 1/4 inch pieces), 2 cloves garlic (peeled and minced), 2 cups canned low-sodium diced tomatoes (or fresh tomatoes) and 1/2 cup water ….

Fish with Spinach

Name: Fish with Spinach
Cook time: 30 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 tablespoon vegetable oil; 1 pound skinless cod fillets; 1 yellow onion (peeled and chopped into 1/4 inch pieces); 2 cloves garlic (peeled and minced); 2 cups canned low-sodium diced tomatoes (or fresh tomatoes); 1/2 cup water; 2 cups frozen spinach (coarsely chopped); 1/4 cup Kalamata olives (or other Greek olives pitted and coarsely chopped)

Cod fillets are pan-fried until golden brown and mixed with a rich tomato and spinach sauce for an easy seafood dish. Top with olives and serve with a favori.

194kcal per serving

25 gprotein

12 gcarbohydrates

6 gfat

4servings (4 ounces)

· Cook: 30 min

Ingredients

1 tablespoon vegetable oil nutrition facts
1 pound skinless cod fillets nutrition facts
1 yellow onion (peeled and chopped into 1/4 inch pieces) nutrition facts
2 cloves garlic (peeled and minced) nutrition facts
2 cups canned low-sodium diced tomatoes (or fresh tomatoes) nutrition facts
1/2 cup water
2 cups frozen spinach (coarsely chopped) nutrition facts
1/4 cup Kalamata olives (or other Greek olives pitted and coarsely chopped)

"Nutrition facts" links go to the closest generic food on FoodFactly, per 100 g.

Nutrition facts per serving

Nutrient	Per serving	% DV
Calories	194 kcal
Total fat	6 g	8%
Saturated fat	1 g	5%
Cholesterol	47 mg	16%
Sodium	255 mg	11%
Total carbohydrates	12 g	4%
Dietary fiber	6 g	21%
Total sugars	4 g
Added sugars	0 g	0%
Protein	25 g	50%
Vitamin D	1 µg	5%
Calcium	220 mg	17%
Iron	4 mg	22%
Potassium	777 mg	17%

Nutrition analysis per serving as published by USDA with the recipe. % DV: percent of the FDA Daily Value for adults.

MyPlate food groups per serving

Protein Foods: 3 ounces

Directions

Put the skillet on the stove over high heat. When it is hot, add 1 1/2 teaspoons oil.
Add fish. Cook about 5 minutes per side, until deeply browned. Remove the fish to the plate and cover.
Reheat the skillet to medium heat. Add the remaining 1 1/2 teaspoons oil, onion, and garlic. Cook about 7 minutes. Add tomatoes and water. Cook about 10 minutes, until the mixture thickens and turns from bright red to an orange color.
Return fish to skillet with the tomato mixture. Cover with spinach and sprinkle with olives. Cover skillet. Cook about 2 minutes over low heat until the spinach is steamed. Serve right away.

Notes

Try this recipe with another white fish, such as tilapia, haddock, or catfish. Fresh tomatoes can be used instead of canned. See how to make this recipe and more on USDA’s MyPlate Kitchen YouTube site. Learn more about: Onions Garlic Tomatoes Spinach

Source

USDA Center for Nutrition Policy and Promotion

Published on USDA MyPlate Kitchen (www.myplate.gov/recipes/fish-spinach, retired by USDA in January 2026; archived copy). A work of the US federal government, in the public domain.

General nutrition information, not medical advice.