PHYSICAL WELLBEING
PHYSICAL WELLBEING
view PHYSICAL WELLBEING
  • ACTIVITY
  • NUTRITION
  • SLEEP
  • HEALTHY LIVING
ACTIVITY
view ACTIVITY
NUTRITION
view NUTRITION
SLEEP
view SLEEP
HEALTHY LIVING
view HEALTHY LIVING
EMOTIONAL WELLBEING
EMOTIONAL WELLBEING
view EMOTIONAL WELLBEING
  • STRESS
  • MENTAL
  • MINDFULNESS
STRESS
view STRESS
MENTAL
view MENTAL
MINDFULNESS
view MINDFULNESS
OCCUPATIONAL WELLBEING
OCCUPATIONAL WELLBEING
view OCCUPATIONAL WELLBEING
  • WORKING ENVIRONMENT
  • EDUCATION AND DEVELOPMENT
  • FINANCES
WORKING ENVIRONMENT
view WORKING ENVIRONMENT
EDUCATION AND DEVELOPMENT
view EDUCATION AND DEVELOPMENT
FINANCES
view FINANCES
SOCIAL WELLBEING
SOCIAL WELLBEING
view SOCIAL WELLBEING
  • EMOTIONAL INTELLIGENCE
  • RELATIONSHIPS
  • COMMUNITY
EMOTIONAL INTELLIGENCE
view EMOTIONAL INTELLIGENCE
RELATIONSHIPS
view RELATIONSHIPS
COMMUNITY
view COMMUNITY
INTELLECTUAL WELLBEING
INTELLECTUAL WELLBEING
view INTELLECTUAL WELLBEING
  • COGNITIVE HEALTH
  • KNOWLEDGE
  • PERSONAL DEVELOPMENT
COGNITIVE HEALTH
view COGNITIVE HEALTH
KNOWLEDGE
view KNOWLEDGE
PERSONAL DEVELOPMENT
view PERSONAL DEVELOPMENT
ENVIRONMENTAL WELLBEING
ENVIRONMENTAL WELLBEING
view ENVIRONMENTAL WELLBEING
  • PERSONAL LIVING SPACE
  • GLOBAL IMPACT
PERSONAL LIVING SPACE
view PERSONAL LIVING SPACE
GLOBAL IMPACT
view GLOBAL IMPACT
SPICY BAKED COD WITH SPINACH
16

SPICY BAKED COD WITH SPINACH

NUTRITION
HEALTHY RECIPES
Mar 05, 2025

SPICY BAKED COD WITH SPINACH

This Spicy Baked Cod with Spinach is a simple yet flavourful dish that combines the delicate flakiness of cod with a hint of spice from paprika, salt and garlic powder. With quick preparation and a short baking time, it’s the perfect meal for busy weeknights. The cod is lightly seasoned, drizzled with olive oil and baked to perfection, allowing its natural flavour to shine. It is paired with sautéed fresh spinach, which is packed not only with protein but also loaded with vitamins and antioxidants. The mild sweetness of cod balances the heat from the paprika, making it a well-rounded dish that can be enjoyed on its own or with a side of roasted vegetables. Whether you’re following a low-carb, keto or high-protein diet, this dish is a fantastic addition to your meal rotation.

RECIPE CATEGORY

Main Course, Lunch, Dinner

SERVING SIZE

1

CUISINE

Mediterranean, American, Paleo-Friendly

PREPARATION/TECHNIQUES

Baking, One-Pan Meal, Low-Carb Cooking

OCCASION/HOLIDAY

Quick Dinner, Healthy Meal Prep, Low-Calorie Meal

SPECIAL CONSIDERATION/DIETARY CONCERNS

Keto, Paleo, Low-Carb, Whole30, Gluten-Free, Dairy-Free, High-Protein

DISH TYPE

Baked Fish, Healthy Protein Bowl, Low-Carb Meal

INGREDIENTS

These are the following ingredients for Spicy Baked Cod with Spinach:

  • 1 small cod fillet (4-5 oz)
  • ½ teaspoon paprika
  • ½ teaspoon garlic powder
  • ½ teaspoon olive oil
  • ¼ teaspoon salt
  • ½ cup fresh spinach

FULL NUTRITIONAL INFORMATION

  • Calories: 190 kcal
  • Carbohydrates: 3g
  • Protein: 32g
  • Fats: 7g
  • Fibre: 1g
  • Sugar: 1g
  • Sodium: 420mg

PREPARATION

  • Preheat the oven: Set your oven to 400°F (200°C) and line a baking sheet with parchment paper.
  • Season the cod: In a small bowl, mix paprika, garlic powder and salt. Rub this spice mix evenly onto the cod fillet.
  • Drizzle with olive oil: Lightly coat the fish with olive oil to enhance its flavour and moisture while baking.
  • Bake the cod: Place the fillet on the prepared baking sheet and bake for 12-15 minutes or until it flakes easily with a fork.
  • Sauté the spinach: While the fish is baking, heat a small pan over a medium flame. Add a splash of olive oil and sauté the spinach until wilted (about 2 minutes).
  • Plate and serve: Transfer the baked cod to a plate and serve with the sautéed spinach. Garnish with lemon slices for added zest.

PREP TIME

5 minutes

COOKING TIME

12-15 minutes

TIPS

  • Moist cod: Avoid overbaking the fish to keep it tender and juicy.
  • Extra flavour: Add a squeeze of fresh lemon juice before serving for a bright, citrusy kick.
  • More spice: Increase paprika or add red pepper flakes for a bolder taste.
  • Side options: Pair with roasted Brussels sprouts, cauliflower rice or quinoa for a heartier meal.
  • Better texture: If you prefer crispier edges, broil the cod for the last 2 minutes of baking.

VARIATIONS

  • Mediterranean Style: Add cherry tomatoes, black olives and a sprinkle of feta cheese.
  • Asian-Inspired: Use sesame oil instead of olive oil and top with sesame seeds and scallions.
  • Garlic Butter Version: Mix minced garlic with melted butter and brush it over the fillet before baking.
  • Coconut Curry Twist: Serve with a side of coconut-infused cauliflower rice for an exotic touch.

PREPPING AND STORAGE

  • Refrigeration: Store leftover cod in an airtight container in the fridge for up to 3 days.
  • Freezing: Freeze cooked cod for up to 1 month. Thaw overnight before reheating.
  • Reheating: Warm in the oven at 350°F (175°C) for 5-7 minutes or microwave for 1 minute.

Our Location

Studio Alpa 1-
Suite 1, 4 Arrenway Drive
Albany, Auckland
0800 BE EPIC (233 742) info@epicsocial.media

© Epic Social, 2025

Opening hours

Monday-Thursday 05:00-20:00
Friday 05:00-18:00
Saturday 07:00 -12:00
Sunday 09:30-12:00

Opening hours