Health Information

Lemon-peppered Haddock With Spinach

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Nutrition Facts

Serving Size ½ of recipe
Calories 237
Total Fat 11 g
Saturated Fat 3 g
Sodium 730 mg
Total Carbohydrate 11.5 g
Dietary Fiber 4 g
Protein 25 g

Servings and Times

Servings 2

Ingredients and Preparation

Ingredients Measures
Olive oil 1 tablespoon
Juice of 1 lime
White wine vinegar 1 tablespoon
Medium tomatoes, diced 2
Scallions, finely chopped 2
Fresh dill, finely chopped 1 tablespoon
Fresh parsley, finely chopped 1 tablespoon
Salt ¼ + ¼ teaspoon
Freshly ground pepper
Haddock fillet, cut in half ½ pound
Lemon-pepper ¼ teaspoon
Butter ¼ tablespoon
Fresh baby spinach 3 ounces

Directions

  1. Mix together olive oil, lime juice, and white wine vinegar in a small saucepan over medium-high heat. Bring to a boil, and then remove from heat and add in the tomatoes, scallions, dill, and parsley. Add ¼ teaspoon salt and pepper to taste.
  2. Sprinkle fish with the remaining ¼ teaspoon of salt and ¼ teaspoon of lemon-pepper.
  3. Heat butter in a nonstick skillet over medium heat, add fish and cook for about 2 minutes on each side. Transfer to a plate.
  4. Add the spinach to the skillet and stir it until just wilted. Divide spinach onto two plates. Top with the fish and the sauce.
  • Exchanges

    3 very lean meats; 2 vegetables; 2 fats

  • Side Suggestions: Simple Potatoes

    Wash and scrub 2 medium Yukon gold potatoes with skin. Place in a medium-sized pot and fill with cold water to cover. Heat on medium-high with lid on until simmering, then turn heat to low. Cook until potatoes are soft when pricked with a fork, about 30 minutes.