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

Quinoa Patties with Veggies & Cheese

Quinoa Patties with Veggies & Cheese

 

This is one of the recipes my family loves the most, and after so many requests from friends asking me to share this with them, I decided to translate it from my blog in Spanish “La Comida Que Sana” to make available for you in English.  Serving an entrée at home that everyone enjoys and does not contain any kind of meat is a significant achievement for me! 🙂 We are not vegetarian, but we are always challenged to increase our consumption of veggies on a daily basis what makes this recipe one of my faves.

If you haven´t tried quinoa before, but would like to make an attempt to it,  I have published my personal cooking style for the quinoa at the bottom of this page. You are welcome to use your own recipe or merely cook it following the directions on the package, nevertheless,  I can tell you from my experience that the flavors added to the quinoa while cooking it, will have an impact on the final result of the patties.

One more tip before you start putting hands on. These quinoa patties go perfectly with a traditional “Pico de Gallo” Mexican salsa as a side dish.  I added some avocados to it to make it a little different but avocados make an excellent combination with everything! Don´t you think?

 


QUINOA PATTIES RECIPE (GLUTEN-FREE)

(Make 6 medium size  patties approx.)

 

Ingredients:*

**If you have celiac disease or gluten sensitivity, choose breadcrumbs and cheese products that are certified as gluten-free. 

 

Instructions:

  1. Combine the cooked quinoa, eggs & salt in a medium bowl.
  2. Stir in the chives, carrot, spinach, cheese, and garlic.
  3. Add the breadcrumbs, stir, and let sit 5 – 10 minutes so the crumbs can absorb some of the moisture. At this point, you should have a mixture you can easily form into six 1/2 inch thick patties.
  4. Heat the avocado oil in a large frying pan over medium-low heat, add 4 patties, if they’ll fit with some room between each, cover, and cook for 7 to 10 minutes until the bottoms are deeply browned.
  5. Carefully flip the patties with a spatula and cook the second sides for 7 minutes, or until golden. Remove them from the large frying pan and cool on a wire rack or over a large napkin on a bowl while you cook the remaining patties.

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Quinoa Patties
Quinoa patties with pico de gallo & avocado salsa as a side.

 

 



 

Check out the benefits of quinoa on this video:

 

 

 

 

Spinach Fettuccine with Broccoli

Spinach Fettuccine with Broccoli
Spinach Fettuccine with Broccoli & pecans in a garlic butter sauce.

One of the biggest satisfactions I have when trying out new cooking recipes is to realize that we can eat delightful foods, even when meat is not included in the menu.  We are not vegans or vegetarians; the hepatologist didn’t give my husband any restrictions on its consumption. Nevertheless, we have considerably reduced the amount of beef, chicken, pork or fish we used to eat regularly.  It hasn’t happened from day-to-night,  we gradually and strategically have introduced new recipes that we enjoy increasing our daily doses of veggies.

We both agree it is very encouraging to try new flavors discovering that vegans eat deliciously 🙂  I love the feeling that there is no rush or any tension in this journey.  We appreciate the advice we sometimes get from people telling us: “Stop eating this or that because it produces cancer,” “Do not include this in your diet because it is harmful.” With all our respect,  we take the recommendation but do not hook ourselves with the stress this may cause.

It is true, there is always the pressure of  “You should be doing more about it,” but if this is going to be a long-term lifestyle, we will be enjoying the ride.

Every day is an opportunity to discover what is best for us, and we will continue to integrate little but significant changes to our menu and habits, making the necessary adjustments in agreement. Fear, uncertainty or pessimism is never welcome.

Can you imagine what it takes to eradicate the diet we embraced for more than 40 years? This couple is taking their time here. My husband and I are thankful for the life God is giving us every day celebrating the privilege of walking together in faith this fascinating process.

Here is the recipe for the spinach pasta with broccoli we enjoyed this afternoon with a delicious salad as a side:

 


 

SPINACH FETTUCCINE WITH BROCCOLI RECIPE

(3 portions)

Ingredients:*

16 oz. of  Organic Spinach Fettuccine. (This pasta is gluten-free)**
1 large head of broccoli
3/4 cup of chopped almonds.
4 Tbsp. extra-virgin olive oil
4 garlic cloves peeled and crushed.
3 Tbsp. of butter (or ghee)**
Salt & pepper to taste.
Shredded Parmesan cheese  (optional)

**If you have celiac disease or gluten sensitivity, choose oat products that are certified as gluten-free.


Instructions:

Cook the fettuccine pasta according to the instructions on the package. (Tip: I like to add a piece of onion, salt, one crushed garlic clove and one tablespoon of olive oil  to the water where I boil the pasta).

Cut the crowns away from the large stems of the broccoli. Break the crown up into small bite-sized florets. Rinse the broccoli florets thoroughly.  Steam the broccoli. (Learn how to steam broccoli perfectly every time)

Heat oil in a large pan over medium heat. Saute the almonds and the crushed garlic cloves for  3 – 4  minutes stirring with a wood spoon. (Do not let the almonds to get toasted).

Add the steamed broccoli to the pan and stir in until you get a uniform mix.  Remove from heat and season to taste.

Drain fettuccine; add butter, salt, and pepper. Toss.

Top the pasta with the broccoli mixture. Toss again.

Serve in bowls and sprinkle with Parmesan cheese…….. Enjoy!

 

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This is favorite Swill Pull Chop to cut pecans manually.

Do you need a steamer basket to get the perfect broccoli? 

Join our workshop and samplesome of our lagers!

Puedes ver esta receta en Español aquí.

 

 

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