SPICY BAKED COD WITH SPINACH LIGHT EVENING MEAL
This Spicy Baked Cod With Spinach Light Evening Meal is a simple yet flavourful dish that combines the delicate flakiness of cod with a hint of spice from paprika, salt and garlic powder. It is made with quick preparation and a short baking time, which is 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-carbohydrate, keto or high-protein diet, this Spicy Baked Cod With Spinach Light Evening Meal is a fantastic addition to your meal rotation.
RECIPE CATEGORY
Lunch, Dinner
SERVING SIZE
1
CUISINE
Mediterranean, American
PREPARATION/TECHNIQUES
Air Fryer, Prepared in Advance, Bake
OCCASION/HOLIDAY
Casual Dinner, Picnic
SPECIAL CONSIDERATION/DIETARY CONCERNS
Keto, Paleo, Whole30, Wheat / Gluten-Free, Dairy-Free
DISH TYPE
Seafood Main
INGREDIENTS
These are the following ingredients for Spicy Baked Cod With Spinach Light Evening Meal:
- 113 to 142 grams | 4 to 5 ounces | 1 small cod fillet
- 5 grams | 0.05 ounces | ½ teaspoon paprika
- 5 grams | 0.05 ounces | ½ teaspoon garlic powder
- 5 millilitres | 0.08 fluid ounces | ½ teaspoon olive oil
- 5 grams | 0.02 ounces | ¼ teaspoon salt
- 30 grams | 1.06 ounces | ½ cup fresh spinach
FULL NUTRITIONAL INFORMATION
- Calories: 180 kilocalories
- Protein: 33.5 grams
- Fats: 3.9 grams
- Carbohydrates: 1.1 grams
- Fibre: 0.7 grams
- Sugar: 0.1 grams
- Sodium: 310 milligrams
PREPARATION
These steps are followed for the preparation of Spicy Baked Cod With Spinach Light Evening Meal:
- Preheat The Oven: Set your oven to 200 degrees Celsius 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 to 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.
PREPARATION TIME
5 minutes
COOKING TIME
15 minutes
TIPS
Here are some helpful tips for the preparation of Spicy Baked Cod With Spinach Light Evening Meal:
- 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 and 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 refrigerator for up to 3 days.
- Freezing: Freeze cooked cod for up to 1 month. Thaw overnight before reheating.
- Reheating: Warm in the oven at 175 degrees Celsius for 5 to 7 minutes or microwave for 1 minute.
