One Fish, Two Fish, Red Fish, Bluefish; with Sautéed Garlic Spinach&Shrimp

Remember Dr. Seus’ “One Fish, Two Fish, Red Fish, Blue Fish”?  I loved that book!  There are so many fishees in the sea, why stick with only tilapia and salmon?  Bluefish is another great fish to add to your fish night menu.  It is fairly low in sodium, filled with vitamin B’s, and a great source of protein.  Unfortunately, like most/all seafood, it is high in cholesterol.  That’s the problem with seafood, it’s low in calories and filled with great things, but does show higher levels of cholesterol.  Regardless, it’s a great way to mix up your weeknight menu, I just wouldn’t recommend eating it everyday. bluefish Along with this delicious fish bake, I made a sauté of spinach, peppers, and shrimp.  I used the shrimp just to add some extra protein to the meal, and keep the seafood theme. spinachshrimp This is a great quick-n-easy meal for the weeknights.  It’s healthy and light.  I served some leftover qunioa along with some garlic naan from trader joe’s with this meal.  It completed the meal giving it a Mediterranean feel. bluefish2

Bluefish with Sautéed Garlic Spinach&Shrimp
Recipe type: Main
Prep time: 
Cook time: 
Total time: 
Serves: 2
  • Large bluefish filet
  • 1 tbs olive oil
  • 1 tbs dry white wine
  • 1 garlic clove, chopped finely
  • 3 lemon slices, thinly sliced
  • Chives, minced
  • Salt (pink Himalayan sea salt)
  • Black Pepper, freshly ground
  • 1 tbsp. olive oil
  • 2 gloves garlic, minced
  • ¼ white onion, chopped
  • 1 red bell pepper, chopped
  • 1 cup shrimp, raw or frozen
  • 4-5 large handfuls of baby spinach leaves
  • Salt (pink Himalayan sea salt)
  • Black Pepper, freshly ground
  1. For the bluefish…
  2. Preheat oven 350F
  3. Place a large sheet of aluminum foil in a large glass baking pan
  4. Place the bluefish on top of the aluminum foil, skin down. Drizzle olive oil and white wine over the fish. Sprinkle the garlic and chives over the filet and lay lemon slices on top.
  5. Grind salt and pepper on top for taste
  6. Scrunch up foil around the fish, creating a boat-like shape. Keep a small opening at the top
  7. Bake for ~20 minutes or until fish is flakey when penetrated with a fork
  8. For the spinach...
  9. In a large skillet heat olive oil. When hot, begin to sauté garlic, onion, and bell pepper
  10. Once onion is just about translucent, add the shrimp
  11. When shrimp begins to turn pink, add spinach
  12. Continue to sauté spinach-shrimp blend until spinach is wilted
*potassium: 250.7mg
Nutrition Information
Serving size: 3 oz fish + half spinach-shrimp blend Calories: 289.7 Fat: 13.0g Saturated fat: 2.2g Unsaturated fat: 6.4g Trans fat: 0g Carbohydrates: 8.0g Sugar: 2.5g Sodium: 170.2mg Fiber: 2.5g Protein: 33.1g Cholesterol: 133.4g


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