AuthorKevin PetrizioCount the entire recipe as 1 protein / 1 veggies / 1 starch / 1 fat.
Pre Heat oven to 400 degrees.
For raw spinach -- Wash and put in small pan over medium heat until wilted.
For frozen spinach – Heat in microwave until hot.
Stir in a pinch of the spice mixture and set aside. (keep warm)
Put an OVEN SAFE pan over medium heat and melt the butter.
Add a pinch of the spice mix to the butter.
Season the fish with the rest of the spice mix.
When butter is completely melted, gently add fish to the pan.
Cook on stove top for about 2 minutes.
Drizzle any butter in the pan over the top of the fish.
Shut off stove top and put the pan in the oven.
Cook for 10-12 minutes and then check for flaking.
Fish is done when a fork gently separates the flakes near the middle.
Serve with spinach and brown rice
Ingredients
Directions
Pre Heat oven to 400 degrees.
For raw spinach -- Wash and put in small pan over medium heat until wilted.
For frozen spinach – Heat in microwave until hot.
Stir in a pinch of the spice mixture and set aside. (keep warm)
Put an OVEN SAFE pan over medium heat and melt the butter.
Add a pinch of the spice mix to the butter.
Season the fish with the rest of the spice mix.
When butter is completely melted, gently add fish to the pan.
Cook on stove top for about 2 minutes.
Drizzle any butter in the pan over the top of the fish.
Shut off stove top and put the pan in the oven.
Cook for 10-12 minutes and then check for flaking.
Fish is done when a fork gently separates the flakes near the middle.
Serve with spinach and brown rice
