Seared Cod with Spinach-Lemon Sauce

Seared Cod with Spinach-Lemon Sauce

2 Reviews
From: EatingWell Magazine, November/December 2015

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.

Ingredients 4 servings

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  • 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
  • 1¼ pounds cod (see Tip), cut into 4 portions
  • 1 tablespoon grapeseed oil or canola oil
  • ¼ cup sliced toasted almonds


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  • Ready In

  1. 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.
  2. Puree the wilted spinach (and any remaining water), parsley, lemon juice, orange juice, garlic, ¼ teaspoon each salt and pepper and crushed red pepper in a blender until smooth. Set aside.
  3. Sprinkle cod with the remaining ¼ teaspoon each salt and pepper.
  4. 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.
  5. 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.
  • Our favorite cod is U.S. Pacific cod from Alaskan waters; other West Coast cod and some Atlantic cod (sometimes called scrod) can also be sustainable choices. For the most up-to-date information about choosing sustainable seafood, visit

Nutrition information

  • Serving size: 4 oz. fish & 2 Tbsp. sauce
  • Per serving: 163 calories; 7 g fat(1 g sat); 2 g fiber; 4 g carbohydrates; 21 g protein; 93 mcg folate; 56 mg cholesterol; 1 g sugars; 0 g added sugars; 4,021 IU vitamin A; 25 mg vitamin C; 75 mg calcium; 2 mg iron; 393 mg sodium; 589 mg potassium
  • Nutrition Bonus: Vitamin A (80% daily value), Vitamin C (42% dv), Folate (23% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 2½ lean meat, 1 fat

Reviews 2

January 29, 2018
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By: nospam
This recipe was so easy and delicious. The red pepper amount was perfect for me, although my husband added a few pepper flakes on his.
April 21, 2016
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By: EatingWell User
Easy and delicious Made this as directed with traders joes frozen cod. It was delicious, the sauce is amazing, salty, sour and spicy all at once. Definitely will make again. Pros: Easy to prep and make, great flavor Cons: None
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