Crunchy Cheesy Fish and Spinach Casserole

Very Healthy
Health score
67%
Crunchy Cheesy Fish and Spinach Casserole
30 min.
4
279kcal

Suggestions

Ingredients

  • pound cod cut into large pieces
  • tablespoon optional: dill fresh chopped
  • teaspoon garlic salt 
  • 0.3 cup italian-seasoned bread crumbs 
  •  lemon zest juiced
  • 0.3 cup panko bread crumbs 
  • 0.5 teaspoon cracked pepper black
  • teaspoon sea salt 
  • cup sharp cheddar cheese shredded
  • pound pkt spinach fresh

Equipment

  • bowl
  • oven
  • casserole dish
  • aluminum foil

Directions

  1. Preheat an oven to 450 degrees F (230 degrees C). Spray a 9x13-inch casserole dish with cooking spray.
  2. Evenly spread spinach in the bottom of prepared casserole dish; sprinkle with garlic salt. Arrange fish atop spinach, keeping the pieces side by side and larger pieces toward the outside of dish. Top fish with lemon zest, lemon juice, dill, sea salt, and black pepper.
  3. Combine Cheddar cheese, Italian-seasoned bread crumbs, and panko bread crumbs in a bowl; spread evenly over fish. Cover dish with aluminum foil.
  4. Bake in the preheated for 12 to 15 minutes; uncover and cook until fish flakes easily with a fork and topping is lightly browned and crunchy, 5 to 8 more minutes.

Nutrition Facts

Calories279kcal
Protein44.93%
Fat36.53%
Carbs18.54%

Properties

Glycemic Index
26.5
Glycemic Load
0.74
Inflammation Score
-10
Nutrition Score
34.510434523873%

Flavonoids

Luteolin
0.84mg
Isorhamnetin
0.04mg
Kaempferol
7.25mg
Myricetin
0.4mg
Quercetin
4.56mg

Nutrients percent of daily need

Calories:279.24kcal
13.96%
Fat:11.43g
17.59%
Saturated Fat:5.8g
36.23%
Carbohydrates:13.05g
4.35%
Net Carbohydrates:9.79g
3.56%
Sugar:1.3g
1.44%
Cholesterol:77.09mg
25.7%
Sodium:1626.17mg
70.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.63g
63.27%
Vitamin K:552.61µg
526.3%
Vitamin A:10986.07IU
219.72%
Selenium:49.49µg
70.7%
Folate:247.19µg
61.8%
Manganese:1.18mg
59.07%
Phosphorus:435.25mg
43.53%
Vitamin C:35.22mg
42.69%
Calcium:354.69mg
35.47%
Magnesium:139.3mg
34.82%
Potassium:1154.22mg
32.98%
Vitamin B2:0.46mg
27.11%
Vitamin B6:0.54mg
26.96%
Iron:4.15mg
23.07%
Vitamin B12:1.37µg
22.85%
Vitamin E:3.27mg
21.79%
Vitamin B1:0.29mg
19.49%
Vitamin B3:3.9mg
19.48%
Zinc:2.32mg
15.47%
Fiber:3.26g
13.02%
Copper:0.22mg
11.11%
Vitamin D:1.19µg
7.93%
Vitamin B5:0.44mg
4.4%
Source:Allrecipes