Baked Fish with Spinach- Chipotle Cream Sauce

I was running late that afternoon wondering what could I prepare for a last minute dinner.  In my fridge, there was not much left, but some fresh spinach and white fish fillets. Adding some other ingredients, I pulled out of a hat a new seafood recipe.   To my surprise, the result was incredibly welcomed and celebrated for my family.  Since then, this “Baked Fish with Spinach-Chipotle Cream Sauce Recipe” has become one of our favorites and part of my personal cookbook, indeed.

I’ve learned that being in a hurry not always has to end up that bad 😉.  Here is the full detailed recipe for this fantastic quick-fix dinner (all made in ONE pan), for you to recreate it.  From 1 to 5 (where 5 is the hardest), I can tell you this recipe is EASY No. 1.   Notwithstanding, the flavor gets a 10!

Baked Fish with Spinach-Chipotle Cream Sauce Recipe
Baked Fish served with Quinoa 

What kind of fish should I get?

In order for you to make this recipe as healthy as possible, the decision of what type of fish you are using is very important. For this reason, let’s take an overview on this topic.  

Learn how to select sustainable, tasty and affordable fish.
Learn how to select sustainable, tasty and affordable fish. 

The answer to this question has become a complicated matter nowadays. When it comes to issues of mercury contamination, sustainability,  environmental impact to the oceans, and the misconception that wild-caught seafood is good and farm-raised is bad, it can be tough to make a decision due to all this controversy.   For this reason, I do not pretend to tell you what is the “right thing  to do”,  nevertheless I am sharing some guidelines to consider when going  to the store:

GUIDELINES TO SELECT FISH FILLETS:

  • Select the type of fish according to the recipe you are planning to cook.  
  • Verify that your fish choice is good for you and the oceans. These helpful website will inform you what species you should prefer and avoid: Fish Watch  or  Monterey Bay Aquarium seafood watch.   It also has an app that you can use while out shopping. Download it here. 
  • Make sure your decision is the best fit for your budget. You can always find a fish that is not only sustainable, but tasty and affordable. 

If you have not felt confident about trying different types of fish, this infographic provides some reference to start from.  Keep in mind that the final result of the  Baked Fish with Spinach-Chipotle Cream Sauce recipe will rely on your choice of white meat.  Take note that not all the following types of fish are suitable for this recipe:

Check this great resource to check whether a fish is sustainable:

EDF SEAFOOD SELECTOR 


BOTTOM LINE:  Do not get disappointed if the information provided above is telling you different from what you had known before. Consider it carefully, do some research on your own and make your conclusions about the fish you should be consuming. Eating healthy is a constant process of learning and change.  Enjoy the ride!


Advice About Eating Fish for Pregnant Women & Parents

This advice is specifically for women who are pregnant, might become pregnant or are breastfeeding, and  for young children, but everyone can follow this advice.

 Parents and pregnant women should be especially aware of the risks of potential contaminants from waste, like mercury and polychlorinated biphenyls (PCBs) when eating fish. 

Use the chart to help you choose which fish to eat each week. Eating a variety of fish is better for you and your child than eating the same type every time:

U.S. FOOD AND DRUG ADMINISTRATION CHART 

FDA and EPA have issued advice regarding eating fish. This advice is geared toward helping women who are pregnant or may become pregnant – as well as breastfeeding mothers and parents of young children – make informed choices when it comes to fish that is healthy and safe to eat.

U.S Food and Drug Administration

BOTTOM LINE: Studies with pregnant women have found that the nutritional benefits of fish, like other protein-rich foods, are important for their child’s growth and development during pregnancy and childhood. Fish is one source of high-quality protein, minerals, and vitamins that are beneficial to overall health. You can have a healthy baby even if you don’t eat fish.


Baked Fish with Spinach- Chipotle Cream Sauce Recipe

(Gluten-Free)

Prep time: 5 mins   Cook time: 30 min.      Yield: 4 portions

Ingredients:*

  • 4 white fish fillets  (4 or 5 oz each) about 1.5cm / 1/2″ thick, skinless and boneless 
  • 2 cups of fresh baby spinach
  • 1  3/4 cups of low-fat organic sour cream 
  • 4 oz of organic cream cheese  (low fat )
  • ¼ cup of organic milk  2% (optional)

Equipment:*

Directions:

NOTE: If the fish fillets are frozen, the baking time will be a little longer.  Do not let the fish overcook. 

  1. Preheat oven to 350º F. 
  2. Pat fish fillets dry and place in a baking dish. 
  3. Sprinkle and rub seasoning ingredients over fish on both sides.
  4. Using a blender or hand mixer, combine the sour cream, cream cheese, fresh spinach, and chipotle peppers. Try the spicy level of the sauce with a spoon. You can add more chipotle peppers depending if you want it extra-hot. 
  5. OPTIONAL: If you want the consistency of the sauce to be less thick, add some milk to it and blend again. 
  6. Pour over the sauce covering the fish fillets completely. 
  7. Cover the baking dish with foil and bake for approximately  30 minutes (or until well cooked depending on the kind of fish you are using).
  8. Serve with cooked quinoa as a side dish. 

Do you want to know how to cook a delicious quinoa?

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STEP BY STEP OF THIS RECIPE:

Baked fish with spinach-chipotle cream sauce

Articles related to this post:

The Pescetarian Diet

Pregnancy and fish: What’s safe to eat?

7  Life-Enhancing Reasons to Eat Fish

11 Best Fishes to Eat

Fish during Pregnancy

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