Name: Seared Cod with Spinach-Lemon Sauce
Cook time: 25 min
Total time: 25 min
Ingredients: 1 5-ounce package baby spinach; 3 tablespoons water; 0.5 cup lightly packed fresh parsley sprigs; 4 teaspoons lemon juice; 4 teaspoons orange juice; 1 clove garlic, quartered; 0.5 teaspoon salt, divided; 0.5 teaspoon ground pepper, divided; 0.25 teaspoon crushed red pepper; 1.25 pounds cod (see Tip), cut into 4 portions; 1 tablespoon grapeseed oil or canola oil; 0.25 cup sliced toasted almonds

Seared Cod with Spinach-Lemon Sauce

4.0

(3)

3 Reviews

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.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

25 mins

Total Time:

25 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Calorie Low Carbohydrate Dairy-Free Egg Free Gluten-Free Healthy Immunity Low Added Sugars

Jump to Nutrition Facts

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

Directions

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.

Tips

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 seafoodwatch.org.

Nutrition Facts (per serving)

163	Calories
7g	Fat
4g	Carbs
21g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 4 oz. fish & 2 Tbsp. sauce
Calories 163
% Daily Value *
Total Carbohydrate 4g	2%
Dietary Fiber 2g	7%
Total Sugars 1g
Protein 21g	42%
Total Fat 7g	9%
Saturated Fat 1g	4%
Cholesterol 56mg	19%
Vitamin A 4021IU	80%
Vitamin C 25mg	28%
Folate 93mcg	23%
Sodium 393mg	17%
Calcium 75mg	6%
Iron 2mg	11%
Magnesium 73mg	17%
Potassium 589mg	13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.