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Lemon & Parmesan Perch with Sauteed Spinach

Make this Lemon & Parmesan Perch with Sauteed Spinach. It's super healthy, budget friendly, quick and easy dinner. You can have dinner on the table in about 1/2 hour, so I think we can call it quick week night dinner. Fish for the win!
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Main Course
Cuisine: Mediterranean
Keyword: parmesan cheese, Seafood
Servings: 4 servings
Calories: 317kcal
Author: Julia Pinney

Ingredients

For the fish:

  • 1 Perch fillet approximately 1 lb/500 grams
  • 1 Cup bread crumbs coarse and from stale bread
  • 1/2 Cup parmesan cheese finely grated
  • Small bunch fresh chopped parsley
  • Juice of 1/2 lemon
  • Zest of 1/2 lemon
  • 3 Tablespoons butter melted
  • Salt
  • Pepper
  • Extra lemon wedges for serving

For the spinach:

  • 1 large bag fresh spinach
  • 1/2 Leek ends trimmed and roughly diced up
  • 2 Garlic cloves crushed
  • 1 Tablespoon olive oil
  • 2 Tablespoons balsamic vinegar
  • Sea salt

Instructions

  • Preheat oven to 375 degrees F. Line a large baking tray with parchment paper and set aside.
  • In a medium bowl combine the bread crumbs, parmesan, parsley, lemon zest, garlic powder, salt and pepper. Stir to combine.
  • Place the fish on your baking tray and spoon over the bread crumb mixture. Evenly spread it out and firmly press it down with your hands. Pour over melted butter and squeeze over the lemon juice. Bake for 25 - 25 minutes or until fish is completely cooked.
  • In a large skillet set over medium heat, add the olive oil and garlic and stir. Cook for about one minute. Add the leeks and cook for a further 5 - 8 minutes or until the leeks are soft but not browned. Add the spinach and stir well until wilted, about 2 -3 minutes.
  • Season with salt and pour over balsamic vinegar. Stir well and remove from heat.
  • Cut the fish into pieces and serve over the spinach. Serve with extra lemon wedges if desired.

*A note on times provided: appliances vary, any prep and/or cook times provided are estimates only.

Nutrition Facts
Lemon & Parmesan Perch with Sauteed Spinach
Amount Per Serving (1 serving)
Calories 317 Calories from Fat 153
% Daily Value*
Fat 17g26%
Saturated Fat 8g50%
Cholesterol 69mg23%
Sodium 504mg22%
Potassium 208mg6%
Carbohydrates 23g8%
Fiber 1g4%
Sugar 3g3%
Protein 17g34%
Vitamin A 558IU11%
Vitamin C 3mg4%
Calcium 243mg24%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.