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Healthy Pan Seared Cod Recipe

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2 comments

created by

Monique E. Dec. 23, 2024

Pan seared cod spinach & roasted sweet potatoes

Prep 15 minutesCook 30 minutesEasyServes 4
CG

Coach Gigi

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!

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 4-5 minutes on each side, or until the fish flakes easily with a fork.

  • 5.

    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.

  • 6.

    Serve the pan-seared cod alongside the roasted sweet potatoes and sautéed spinach. Garnish with lemon slices.

Ingredients

  • 1.

    4 cod fillets (about 6 oz each)

  • 2.

    2 medium sweet potatoes, cubed

  • 3.

    4 cups fresh spinach

  • 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

    6

  • addedSugar

    0

  • protein

    32

Healthy Pan Seared Cod Recipe

My Rating

0
2 comments
  • ME

    Monique E.Author

    "Pan seared cod spinach & roasted sweet potatoes"

  • CG

    Coach Gigi

    "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!"