Estimated Nutrition (whole recipe, rough)
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Chili | 1 tsp (2.7g) | 8 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 4 Cups Chopped Baby spinach
- 1 Medium Onion, Cut Into Thin Wedges
- 1 Tsp olive oil or Cooking oil
- 1/4 Cup Red Jalapeno Pepper Jelly
- 1 Small Red or Yellow sweet pepper, Cut Into Thin Strips
- 1 lb Fresh Mahi Mahi or Cod Fillets, 3/4 to 1 Inch Thick
- 1/4 Tsp salt
- 1/4 Tsp black pepper
- 2 Tbsp olive oil or Cooking oil
- 1 Tbsp balsamic vinegar
Directions
Plunge spinach into boiling water for 1 minute. Remove from water, dry and set aside in a large bowl.
in a Large Skillet Cook Onion in The 1 Teaspoon oil OverMedium Heat Until Tender And Slightly Golden, Stirring Occasionally.Stir in 1 Tablespoon of The Jalapeno Jelly.
Add sweet pepper; Cook And Stir For 1 Minute More. RemoveFrom Heat.
Stir Onion Mixture Into spinach; Cover And Set Aside. Wipe Skillet Clean.
Meanwhile, Rinse Fish; Pat Dry With Paper Towels. Cut Fish Into 4 Serving-Size Pieces.
Sprinkle Fish With The salt And pepper. In the same large skillet heat the 2 Tablespoons oil over Medium-High heat.
Add Fish And Cook For 2 Minutes on Each Side to Sear. Reduce Heat to Medium; Cook About 5 Minutes More or Until Fish Flakes Easily When Tested With a Fork.
Transfer Fish to a Serving Platter; Cover And Keep Warm.
Add The Remaining 3 Tablespoons Jalapeno Jelly to Skillet.Cook And Stir Until Melted; Spoon Over Fish.
Toss spinach Mixture With vinegar. Serve spinach Mixture With Fish.
Nutrition:
241 Calories, 9g Total Fat, 1g Saturated Fat,
83mg Cholesterol, 275mg Sodium, 22g Protein,
18g Total Carbs, 2g Fiber