COD AND SPINACH RECIPES

SEARED COD WITH SPINACH-LEMON SAUCE RECIPE | EATINGWELL

Seared Cod with Spinach-Lemon Sauce Recipe | EatingWell image

A citrus-laced spinach sauce zests up delicate cod in this healthy fish recipe. If you can find Meyer lemons, use their sweeter juice instead of the regular lemon and orange juices. Serve with roasted cherry tomatoes and zucchini with angel hair pasta.

Provided by EatingWell Test Kitchen

Total Time 25 minutes

Number Of Ingredients 12

Ingredients

1 5-ounce package baby spinach
3 tablespoons water
½ cup lightly packed fresh parsley sprigs
4 teaspoons lemon juice
4 teaspoons orange juice
1 clove garlic, quartered
½ teaspoon salt, divided
½ teaspoon ground pepper, divided
¼ teaspoon crushed red pepper
1?¼ pounds cod (see Tip), cut into 4 portions
1 tablespoon grapeseed oil or canola oil
¼ cup sliced toasted almonds

Steps:

Place spinach and water in a microwave-safe bowl. Cover with plastic wrap and poke a few holes in it. Microwave on High until wilted, about 2 minutes.
Puree the wilted spinach (and any remaining water), parsley, lemon juice, orange juice, garlic, 1/4 teaspoon each salt and pepper and crushed red pepper in a blender until smooth. Set aside.
Sprinkle cod with the remaining 1/4 teaspoon each salt and pepper.
Heat oil in a large nonstick skillet over medium-high heat. Cook the cod, turning once, until golden brown and just cooked through, 5 to 7 minutes total. Transfer to a plate; tent with foil to keep warm.
Pour the reserved sauce into the pan and cook, stirring occasionally, until slightly thickened, about 1 minute. Serve the fish on top of the sauce, sprinkled with almonds.

Nutrition Facts : Calories 163 calories, CarbohydrateContent 4.4 g, CholesterolContent 55.8 mg, FatContent 7 g, FiberContent 1.9 g, ProteinContent 20.9 g, SaturatedFatContent 0.7 g, SodiumContent 393 mg, SugarContent 1 g

HERB & GARLIC BAKED COD WITH ROMESCO SAUCE & SPINACH ...

Herb & garlic baked cod with romesco sauce & spinach ... image

White fish is such a good source of lean protein and this herby baked cod with fresh greens makes a tasty, low-calorie, healthy supper option

Provided by Sara Buenfeld

Categories Fish Course, Lunch, Main course, Supper

Total Time 30 minutes

Prep Time 10 minutes

Cook Time 20 minutes

Yield 2

Number Of Ingredients 12

Ingredients

2 x 140g skinless cod loin or pollock fillets
1 tbsp rapeseed oil, plus 2 tsp
1 tsp fresh thyme leaves
1 large garlic clove, finely grated
½ lemon, zested and juiced
1 large red pepper, sliced
2 leeks, well washed and thinly sliced
2 tbsp flaked almonds
1 tbsp tomato purée
¼ tsp vegetable bouillon powder
1 tsp apple cider vinegar
100g baby spinach, wilted in a pan or the microwave

Steps:

Heat oven to 220C/200C fan/ gas 7 and put the fish fillets in a shallow ovenproof dish so they fit quite snugly in a single layer. Mix 1 tbsp rapeseed oil with the thyme and garlic, spoon over the fish, then grate over the lemon zest. Bake for 10-12 mins until the fish is moist and flakes easily when tested.
Meanwhile, heat the remaining oil in a non-stick pan and fry the pepper and leeks for 5 mins until softened. Add the almonds and cook for 5 mins more. Tip in the tomato purée, 5 tbsp water, the bouillion powder and vinegar, and cook briefly to warm the mixture through.
Add the juice of up to half a lemon and blitz with a stick blender until it makes a thick, pesto-like sauce. Serve with the fish and the wilted spinach.

Nutrition Facts : Calories 409 calories, FatContent 24 grams fat, SaturatedFatContent 2 grams saturated fat, CarbohydrateContent 11 grams carbohydrates, SugarContent 9 grams sugar, FiberContent 8 grams fiber, ProteinContent 33 grams protein, SodiumContent 0.3 milligram of sodium

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