Healthy Pan Seared Cod Recipe
created by
Monique E. Dec. 23, 2024
“Pan seared cod sauted spinach & roasted sweet potatoes”
Coach Gigi
“Great effort Monique! Youre just one step away from reaching your weekly target of incorporating fiber and lean protein-rich lunches. Your choice of pan-seared cod sauted spinach and roasted sweet potatoes is a fantastic combination that aligns perfectly with your healthy nutrition routine. Keep finding joy in these nutritious meals!”
Instructions
1.
Preheat your oven to 400°F (200°C).
2.
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.
3.
While the sweet potatoes are roasting, heat the remaining tablespoon of olive oil in a large skillet over medium-high heat.
4.
Season the cod fillets with salt, pepper, and paprika (if using). Add the cod to the skillet and cook for about 4-5 minutes on each side, or until the fish is golden brown and flakes easily with a fork.
5.
In the last few minutes of cooking the cod, add the minced garlic and spinach to the skillet. Sauté until the spinach is wilted, about 2-3 minutes.
6.
Serve the pan-seared cod alongside the roasted sweet potatoes, garnished with lemon slices.
Ingredients
1.
4 cod fillets (about 6 oz each)
2.
2 cups fresh spinach
3.
2 medium sweet potatoes, cubed
4.
2 tablespoons olive oil
5.
2 cloves garlic, minced
6.
Salt and pepper to taste
7.
1 teaspoon paprika (optional)
8.
1 lemon, sliced (for garnish)
Nutrition
calories
392
fat
16
saturates
2
carbohydrates
22
fibres
4
sugar
5
addedSugar
0
protein
32
Healthy Pan Seared Cod Recipe
My Rating
Monique E.Author
"Pan seared cod sauted spinach & roasted sweet potatoes"
Coach Gigi
"Great effort Monique! Youre just one step away from reaching your weekly target of incorporating fiber and lean protein-rich lunches. Your choice of pan-seared cod sauted spinach and roasted sweet potatoes is a fantastic combination that aligns perfectly with your healthy nutrition routine. Keep finding joy in these nutritious meals!"