Portuguese Fish Fillets Recipe

Name: Portuguese Fish Fillets
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: Olive oil spray; 1 10-ounce package frozen chopped spinach, thawed, drained well, and squeezed dry; 4 mild fish fillets, such as tilapia (about 4 ounces each), rinsed and patted dry; 1/4 teaspoon salt; Pepper to taste; 1 medium tomato, thinly sliced; 1 small onion, sliced into thin rings; 1 tablespoon olive oil; 1 tablespoon red wine vinegar; 1 tablespoon lemon juice

Servings: persons

1
Preheat the oven to 400F.
2
Lightly spray an 11 x 7 x 1 1/2-inch baking pan with cooking spray.
3
Spread the spinach in the pan.
4
Place the fish on the spinach.
5
Sprinkle with the salt and pepper.
6
Top with the tomato and onion.
7
Drizzle with the oil, vinegar, and lemon juice.
8
Bake for 10 to 20 minutes, or until the fish flakes easily when tested with a fork.
9
(Per Serving)
10
Calories: 177
11
Total Fat: 6.0g
12
Saturated: 1.5g
13
Trans: 0.0g
14
Polyunsaturated: 1.0g
15
Monounsaturated: 3.0g
16
Cholesterol: 57mg
17
Sodium: 259mg
18
Carbohydrates: 7g
19
Fiber: 3g
20
Sugars: 3g
21
Protein: 26g
22
Dietary Exchanges
23
1 Vegetable
24
3 Lean Meat

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 10 ingredients. The key ingredients include: Olive oil spray, 1 10-ounce package frozen chopped spinach, thawed, drained well, and squeezed dry, 4 mild fish fillets, such as tilapia (about 4 ounces each), rinsed and patted dry, 1/4 teaspoon salt, and more.

Yes, Portuguese Fish Fillets falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Portuguese Fish Fillets

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions