This easy-to-prepare skillet dinner elevates plain white fish to the height of good taste. Cod is incorporated into a Mediterranean-style ragout chock-full of savory ingredients, such as prosciutto and shiitake-mushrooms.
1. Heat 1/2 teaspoon olive oil in a large nonstick skillet over low heat. Add prosciutto, saute 5 minutes. Stir in garlic; remove from pan. Set aside
2. Heat 1 teaspoon olive oil in pan over medium-high heat. Add mushrooms and leek; saute 8 minutes. Stir in tomato, salt, and pepper. Gradually add spinach to pan, and stir until spinach is wilted (about 3 minutes). Stir in prosciutto mixture and basil. Remove from pan, cover and keep warm.
3. Heat 1 teaspoon olive oil in pan over medium-high heat. Dredge fish in flour. Add fish to pan; saute 3 minutes on each side. Cover; cook 2 minutes or until fish flakes easily when tested with a fork. Place spinach mixture on plates; top with fillets
Calories: 287 (20% from fat)
Fat: 6.4g (sat 1.2g, mono 3g, poly 1.4g)
Protein: 39.1g
Carb: 20g
Fiber: 5.9g
Chol: 82mg
Iron: 5.3mg
Sodium: 525mg
Calc: 146mg
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (403g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 193 | ||
Calories from Fat: 96 (50%) | ||
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Amt Per Serving | % DV | |
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Total Fat 10.7g | 14 % | |
Saturated Fat 3.6g | 18 % | |
Monounsaturated Fat 5.3g | ||
Polyunsanturated Fat 1.1g | ||
Cholesterol 28.9mg | 9 % | |
Sodium 590.3mg | 20 % | |
Potassium 661.8mg | 17 % | |
Total Carbohydrate 16.6g | 5 % | |
Dietary Fiber 3.1g | 12 % | |
Sugars, other 13.5g | ||
Protein 9.8g | 14 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 193
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