- 1.5 lb Salmon, cod, or tilapia
- 2 tbsp Olive oil
- Salt (optional)
Mashed Potatoes
- 2 lb White potatoes, peeled (about 4 medium)
- 1 tbsp Olive oil
- Fresh parsley, very finely chopped
- Salt and Pepper (optional)
- Water, as needed for cooking
Cooked Spinach
- 4 cup Spinach, raw
- 0.25 tsp Ground Cumin
- 0.13 tsp Salt
- 0.13 tsp White Pepper
- Water, for steaming
Directions
Bake the fish:
- Preheat oven to 400°F (205°C).
- Place fish on a lined baking sheet.
- Drizzle with 1 tbsp olive oil and lightly season with salt.
- Bake for 12–15 minutes, until opaque and flakes easily.
- Adjust texture by flaking or chopping finely if needed.
Prepare mashed potatoes:
- Cut peeled potatoes into large chunks.
- Add potatoes to a pot of water.
- Boil until very soft and easily pierced (about 20 minutes).
- Drain thoroughly.
- Mash with 1 tbsp olive oil and small amounts of water until smooth and lump-free.
- Season lightly with salt and a pinch of pepper if tolerated, and fold in parsley if desired in recipe.
Steam spinach:
- Steam spinach until fully wilted (about 2–3 minutes).
- Drain thoroughly and gently press out excess liquid.
- Stir in cumin, salt, and pepper evenly.
- Measure ¼ cup cooked spinach per serving.
Phase-Specific Nutrition Adjustments:
- Phase 1 and 2 – serve ¼ cup of cooked spinach
- Phase – allowed
Nutrition Facts
| Total Servings | 4 |
| Single Serving Size | 4 Ounces of Fish + 1/2 Cup of Mashed Potatoes + 1/2 Cup of Cooked Spinach |
| Amount Per Serving | |
| Calories | 470 |
| Total Fat | 22 g |
| Cholesterol | 85 mg |
| Sodium | 260 mg |
| Carbohydrates | 38 g |
| Dietary Fiber | 4 g |
| Protein | 34 g |
| Potassium | 1050 mg |
