Fish and Spinach Casserole

Dive into comfort food made nutritious with this delectable Fish and Spinach Casserole! Featuring tender white fish fillets nestled under a layer of sautéed baby spinach and smothered in a creamy Parmesan cheese sauce, this oven-baked dish is topped with a golden, crispy breadcrumb crust for an irresistible finish. Bursting with fresh flavors from garlic, onion, and a touch of lemon juice, this easy casserole comes together in under an hour, making it perfect for busy weeknights or a fuss-free family dinner. Serve it warm with a side of crusty bread or fluffy rice to soak up every last drop of the rich, velvety sauce. Healthy, satisfying, and packed with protein, this one-dish wonder brings elegance and flavor to your table with minimal effort.

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (e.g., cod, tilapia, or haddock)
• 5 cups baby spinach
• 2 tablespoons unsalted butter
• 2 tablespoons all-purpose flour
• 1.5 cups milk
• 0.5 cups grated Parmesan cheese
• 2 cloves garlic, minced
• 1 small onion, finely chopped
• 0.75 cups breadcrumbs
• 1 tablespoon olive oil
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 2 tablespoons lemon juice

Directions

Step 1

Preheat your oven to 375°F (190°C) and grease a 9x13-inch casserole dish.

Step 2

Heat a large skillet over medium heat and melt 1 tablespoon of butter. Add the minced garlic and chopped onion. Sauté for 2-3 minutes until softened.

Step 3

Add the baby spinach to the skillet and stir until wilted, about 2 minutes. Remove from heat and set aside.

Step 4

In a medium saucepan, melt the remaining 1 tablespoon of butter over medium heat. Whisk in the all-purpose flour and cook for 1 minute, stirring constantly to remove the raw flour taste.

Step 5

Gradually add the milk to the saucepan, whisking continuously to create a smooth sauce. Cook for 3-4 minutes until the sauce thickens. Stir in the grated Parmesan cheese, salt, black pepper, and lemon juice. Remove from heat.

Step 6

Place the fish fillets in the prepared casserole dish and season lightly with additional salt and pepper. Spread the spinach mixture evenly over the fish.

Step 7

Pour the creamy Parmesan sauce over the spinach and fish, ensuring an even distribution.

Step 8

In a small bowl, mix the breadcrumbs with olive oil to coat evenly. Sprinkle the breadcrumbs over the top of the casserole.

Step 9

Bake in the preheated oven for 25-30 minutes, or until the fish is cooked through and flakes easily with a fork, and the topping is golden brown.

Step 10

Remove from the oven and allow the casserole to rest for 5 minutes before serving. Serve warm with a side of rice or crusty bread for a complete meal.

Nutrition Facts

Serving size	1485.5 grams (1485.5g)

Amount per serving	% Daily Value*
Calories	1740

Total Fat 69.20g	89%
Saturated Fat 31.00g	155%
Polyunsaturated Fat 1.60g
Cholesterol 475mg	158%
Sodium 4983mg	217%
Total Carbohydrate 107.80g	39%
Dietary Fiber 8.50g	30%
Total Sugars 27.30g
Protein 182.20g	364%

Vitamin D 1522IU	7609%
Calcium 1256mg	97%
Iron 12mg	66%
Potassium 2806mg	60%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.9%

Protein: 40.9%

Carbs: 24.2%