Healthy Pan Seared Cod Recipe
created by
Monique E. 08/08/2024
"Pan seared cod spinach & roasted sweet potatoes"
"Great effort Monique! The pan-seared cod spinach and roasted sweet potatoes sound like a delicious and nutritious combination. Youre just one step away from reaching your weekly target. Im confident that youll hit it with the same enthusiasm and commitment youve shown so far. Keep finding creative ways to enjoy your healthy meals!"
See commentsIngredients
- 4 cod fillets (about 6 oz each)
- 2 medium sweet potatoes, cubed
- 4 cups fresh spinach
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- Salt and pepper to taste
- 1 teaspoon paprika (optional)
- 1 lemon, sliced (for garnish)
Instructions
- Preheat your oven to 400°F (200°C).
- Toss the cubed sweet potatoes with 1 tablespoon of olive oil, salt, and pepper. Spread them on a baking sheet and roast for 25-30 minutes, or until tender and slightly caramelized, stirring halfway through.
- While the sweet potatoes are roasting, heat the remaining tablespoon of olive oil in a large skillet over medium-high heat.
- Season the cod fillets with salt, pepper, and paprika (if using). Add the cod to the skillet and cook for 4-5 minutes on each side, or until the fish flakes easily with a fork.
- In the same skillet, add the minced garlic and sauté for about 30 seconds until fragrant. Then, add the spinach and cook until wilted, about 2-3 minutes.
- Serve the pan-seared cod alongside the roasted sweet potatoes and sautéed spinach. Garnish with lemon slices.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 392 kcal |
| Protein | 32g |
| Carbohydrates | 22g |
| Fiber | 4g |
| Sugar | 6g |
| Added Sugar | 0g |
| Fat | 16g |
| Saturated Fat | 2g |
Health Benefits
This Healthy Pan Seared Cod Recipe is rich in lean protein from the cod, which helps keep you full and supports muscle maintenance. The sweet potatoes provide complex carbohydrates and fiber, aiding digestion and promoting satiety. Spinach adds essential vitamins and minerals, making this dish a well-rounded option for various diets, including Mediterranean and low-carb. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad of mixed greens for added fiber.
- Serve with a glass of infused water (cucumber or lemon) for hydration.
- Top with fresh herbs like parsley or dill for extra flavor.
Recipe Variations and Adjustments
healthy cod recipe
Keep the recipe as is, focusing on the health benefits of cod and the fiber from the vegetables.
FAQs About This Recipe
Can I use frozen cod for this recipe?
Yes, just ensure it is fully thawed before cooking.
What can I substitute for sweet potatoes?
You can use cauliflower or butternut squash as alternatives.
How do I know when the cod is cooked?
The cod is done when it flakes easily with a fork and is opaque throughout.
Can I make this recipe ahead of time?
Yes, you can prepare the components in advance and reheat them before serving.
What is the best way to store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Pan Seared Cod Recipe for its perfect balance of lean protein and fiber-rich vegetables. The combination of cod, sautéed spinach, and roasted sweet potatoes not only satisfies your taste buds but also supports your weight loss goals. It's easy to prepare, making it a great option for busy days or travel. Enjoy a nutritious meal that feels indulgent without compromising your health. With just 392 calories per serving, it's a delicious way to stay on track!
Recipe created by Fitmate Coach; inspired by Monique E.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Pan seared cod spinach & roasted sweet potatoes"
"Great effort Monique! The pan-seared cod spinach and roasted sweet potatoes sound like a delicious and nutritious combination. Youre just one step away from reaching your weekly target. Im confident that youll hit it with the same enthusiasm and commitment youve shown so far. Keep finding creative ways to enjoy your healthy meals!"