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Publix Simple Meals

Monterey Cod and Rice With Fresh Spinach

Servings:
Makes 4 Servings
Total Time:
15 minutes
Active Time:
15 minutes

Cooking Sequence


--
Prepare fish through step 2 - 10 minutes



--
Prepare spinach; complete fish and serve - 5 minutes



Monterey Cod and Rice

Ingredients

1 tablespoon garlic butter

2 (10-ounce) packages cod loins, thawed

2 tablespoons bread-dip seasoning (Sicilian blend), divided

1 (14.5-ounce) can diced tomatoes (well-drained)

1 lemon (rinsed)

1 (8.8-ounce) pouch pre-cooked long grain and wild rice

Steps

1. Preheat large sauté pan on high 1-2 minutes; add butter. Sprinkle lightest side of fish with 1 tablespoon seasoning; place in pan with darkest side up. Sprinkle remaining 1 tablespoon seasoning over fish; cook 2 minutes, to brown. Do not turn fish.

2. Arrange tomatoes in pan around fish. Cut lemon in half and squeeze juice (about 2 tablespoons) over fish. Cover and reduce heat to medium-high; cook 4-6 minutes or until internal temperature is 145°F. Remove fish from pan.

Important Note: Fish overcooks easily. Cook just until flesh is opaque and separates easily with a fork. Use a meat thermometer to accurately ensure doneness.

3. Reduce heat to medium and stir rice into tomato mixture. Cover and cook 1-2 minutes, stirring occasionally, until thoroughly heated and liquid is absorbed. Serve.

Fresh Spinach

Ingredients

10 ounces fresh spinach leaves

1 tablespoon garlic butter

1/2 teaspoon bread-dip seasoning (Parmesan blend)

Steps

1. Place spinach in microwave-safe bowl.

2. Cover and microwave on HIGH 4-5 minutes or until tender. Drain water from spinach, if necessary.

3. Stir in butter and seasoning. Serve.

Aprons Advice

Basa, tilapia, red snapper or haddock will also work well in this recipe.

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Please see individual recipes for nutritional information.

Monterey Cod and Rice

CALORIES (per 1/4 recipe) 260kcal; FAT 3g; CHOL 55mg; SODIUM 1080mg; CARB 26g; FIBER 2g; PROTEIN 29g; VIT A 10%; VIT C 60%; CALC 10%; IRON 10%

Fresh Spinach

CALORIES (per 1/4 recipe) 25kcal; FAT 1g; CHOL 0mg; SODIUM 110mg; CARB 3g; FIBER 3g; PROTEIN 2g; VIT A 130%; VIT C 35%; CALC 8%; IRON 10%