One-Dish Rockfish

May 13, 2023May 13, 20230 13
One-Dish Rockfish Recipe for a Healthy and Satisfying Meal
in Seafood

Prep

10 min

Cook

30 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

5 cups fresh spinach
2 fillets rockfish
10 cherry tomatoes , halved
1/2 cup vegetable broth
2 tablespoons minced fresh dill
1/4 teaspoon garlic powder
1/2 teaspoon lemon pepper
1/4 teaspoon onion powder
salt and ground black pepper to taste
2 slices lemon slices
2 slices onion slices
1 teaspoon butter

Nutrision Information

Servings Per Recipe
2
Calories
269
Sugar
4g
Fat
7g
One-Dish Rockfish is a satisfying and flavorful seafood recipe that is perfect for anyone who loves fish. This recipe features fresh rockfish fillets cooked to perfection and served with spinach and cherry tomatoes. The combination of these ingredients creates a dish that is both healthy and delicious. The preparation is easy and requires only a few simple ingredients, making it a great option for busy weeknights when time is limited. Plus, it is a one-dish meal which makes it a great option for meal prep or when you don't feel like doing too many dishes. Overall, this dish is perfect for anyone looking for a quick and easy meal that is both healthy and flavorful.

Instructions

1.Preheat oven to 375 degrees F (190 degrees C).
2.In a large skillet, cook spinach over medium heat until wilted.
3.Spread the spinach over the bottom of a 9x13-inch baking dish.
4.Place the rockfish fillets on top of the spinach and add the cherry tomatoes around the fish.
5.In a small bowl, whisk together vegetable broth, dill, garlic powder, lemon pepper, onion powder, salt, and black pepper. Pour the mixture over the fish and vegetables.
6.Arrange lemon and onion slices on top and dot with butter.
7.Bake in preheated oven for 25 to 30 minutes, or until the fish easily flakes with a fork.

PROS

This One-Dish Rockfish recipe is quick and easy to make and requires only a few ingredients, making it a perfect weekday dinner option.

It is packed with nutrients from spinach, rockfish, and cherry tomatoes which are great for overall health.

CONS

One potential downside of this recipe is that rockfish is a relatively expensive fish, so it may not fit into everyone’s budget.

Additionally, some diners might find the fish to be too mild in flavor for their taste.

HEALTH & BENEFITS

This recipe includes nutrient-rich ingredients that offer excellent health benefits. Spinach is high in vitamins A and C, which help promote healthy skin, vision, and immune function. Rockfish is a great source of protein and omega-3 fatty acids, which can help reduce inflammation and improve heart health. Cherry tomatoes are rich in lycopene, a potent antioxidant that can protect against certain types of cancer.

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