GARLIC COD SPINACH TOMATO BAKE

GARLIC COD SPINACH TOMATO BAKE

Garlic Cod Spinach Tomato Bake is a beautifully simple, light and satisfying dish, which is perfect for clean eating or a wholesome weeknight dinner. A tender cod fillet is pan-seared until golden, then gently cooked alongside sweet cherry tomatoes and baby spinach in olive oil with a dash of garlic and a squeeze of lemon. The result is a bright and fresh plate packed with lean protein, antioxidants and healthy fats. This Mediterranean-inspired meal is gluten-free, low in carbohydrates and ideal for anyone seeking a fuss-free yet elegant option. Whether served on its own or paired with a grain like couscous or quinoa, it offers a perfectly balanced bite every time. The juicy burst of tomatoes and the wilted greens add colour, texture and nourishment, making it a go-to for health-conscious eaters who still want their food full of flavour.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

Pan-Fry, Sauté, One-Pot Wonders

OCCASION/HOLIDAY

Spring, Summer, Mother’s Day

SPECIAL CONSIDERATION/DIETARY CONCERNS

Low Fat, Wheat/Gluten-Free, Healthy, Low Sodium, Quick & Easy

DISH TYPE

Casserole / Gratin

INGREDIENTS

There are the following ingredients for Garlic Cod Spinach Tomato Bake:

• 1 cod fillet (120g)
• ½ cup cherry tomatoes
• ½ cup baby spinach
• 1 teaspoon olive oil
• ½ teaspoon garlic powder
• Squeeze of lemon
• 1 pinch of salt (optional)
• 1 pinch of black pepper (optional)

FULL NUTRITIONAL INFORMATION

• Calories: 160.6 kilocalories
• Fat: 5.5 grams
• Saturated Fat: 0.8 grams
• Carbohydrates: 4.8 grams
• Sugar: 2.4 grams
• Sodium: 221.7 milligrams
• Fiber: 1.3 grams
• Protein: 22.5 grams
• Cholesterol: 51.6 milligrams
• Calcium: 34.9 milligrams
• Iron: 1.0 milligram
• Potassium: 751.3 milligrams
• Vitamin D: 1.1 mg

PREPARATION

These steps are followed for the preparation of Garlic Cod Spinach Tomato Bake:

• Prepare The Ingredients: Pat the cod fillet dry with a paper towel. Rinse the cherry tomatoes and spinach. Slice tomatoes in half if large.
• Season The Cod: Rub both sides of the fillet with garlic powder, a dash of black pepper and a light squeeze of lemon. Add salt if using.
• Heat The Pan: In a non-stick pan, heat olive oil over medium heat until shimmering.
• Cook The Cod: Place the fillet in the pan and sear for 3 to 4 minutes on one side until lightly golden. Carefully flip and cook for another 2 to 3 minutes until just cooked through.
• Add The Tomatoes: Add cherry tomatoes to the same pan and cook for 2 to 3 minutes until they start to blister and soften.
• Stir In The Spinach: Toss in the baby spinach and let it wilt gently, stirring for about 1 minute until just tender.
• Finish And Serve: Drizzle another squeeze of lemon over the dish. Plate the cod and top with the sautéed vegetables. Serve warm.

PREP TIME

5 minutes

COOKING TIME

10 minutes

TIPS

These tips enhance the quality of your Garlic Cod Spinach Tomato Bake:

• Dry Cod Well: Patting the fillet dry helps create a crisp sear and prevents it from sticking.
• Use Medium Heat: This keeps the cod moist while giving the tomatoes time to blister and the spinach to wilt without overcooking.
• Flip Gently: Cod is delicate, so use a wide spatula and flip just once to avoid breakage.
• Avoid Overcrowding: Sauté spinach last to preserve its vibrant colour and texture.
• Enhance With Herbs: A sprinkle of fresh basil or parsley adds aroma and freshness.

VARIATIONS

• Add Grains: Serve over couscous, quinoa or brown rice for a fuller, more balanced plate.
• Add Garlic Clove: Use fresh minced garlic instead of powder for a bolder kick.
• Make It Creamy: Stir in a spoonful of Greek yoghurt or cashew cream for a creamy lemon drizzle.
• Swap The Fish: Use haddock, tilapia or halibut as an alternative to cod.
• Boost Fiber: Add chickpeas or white beans when adding the tomatoes for extra plant-based protein and fiber.

PREPPING AND STORAGE

• Refrigerate: Let the dish cool completely before storing. Keep in an airtight container for up to 2 days.
• Freezing Not Recommended: Cod’s texture can become watery after thawing, so it’s best enjoyed fresh.
• Reheating Tips: Warm in a pan over low heat or microwave gently. Add a splash of water or lemon juice to refresh moisture.