Introduction
Looking for a quick, healthy meal that’s packed with flavor? Grilled Cod with Spinach and Tomatoes is your answer. This dish is light yet satisfying, and it comes together in just 20 minutes. With tender cod fillets, fresh spinach, and juicy cherry tomatoes, it’s a perfect option for a busy weeknight or a relaxed dinner at home.
Ingredients
Here’s what you’ll need:
- 4 cod fillets (about 6 ounces each)
- 2 tablespoons olive oil
- 1 lemon (for juice)
- Salt and pepper, to taste
- 2 cups fresh spinach
- 1 cup cherry tomatoes, halved
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 tablespoon fresh parsley, chopped (optional for garnish)
Preparation
- Preheat the Grill: Heat your grill to medium-high. If you’re using a grill pan, preheat it on the stovetop over medium-high heat.
- Prepare the Cod: Brush the cod fillets with olive oil and season with salt and pepper. Squeeze some lemon juice over the fillets for a fresh, zesty flavor.
- Grill the Cod: Place the cod fillets on the grill or grill pan. Cook for about 4-5 minutes per side, or until the fish is opaque and flakes easily with a fork. The exact time will depend on the thickness of the fillets.
- Cook the Vegetables: While the cod is grilling, heat a bit of olive oil in a skillet over medium heat. Add the minced garlic and cook for about 30 seconds until it’s fragrant. Toss in the cherry tomatoes and cook for 2-3 minutes until they start to soften.
- Add the Spinach: Stir in the fresh spinach and cook until it’s wilted, about 1-2 minutes. Season with a pinch of salt, pepper, and dried oregano.
- Serve: Place the grilled cod on plates and top with the spinach and tomato mixture. Garnish with fresh parsley if you like.
Serving Suggestions
- Side Dishes: This dish pairs well with a side of quinoa, rice, or roasted potatoes. You could also serve it with a simple side salad for extra freshness.
- Lemon Wedges: Serve with extra lemon wedges on the side for a burst of citrus if desired.
Nutritional Benefits
- Lean Protein: Cod is a great source of lean protein, which is good for muscle health and keeps you feeling full.
- Vitamins and Minerals: Spinach and tomatoes add vitamins A and C, plus antioxidants, which are great for overall health.
Tips for Success
- Avoid Overcooking: Cod cooks quickly, so watch it closely to avoid drying it out. It’s done when it flakes easily with a fork.
- Fresh Ingredients: Using fresh spinach and ripe cherry tomatoes will give the dish the best flavor.
Conclusion
Grilled Cod with Spinach and Tomatoes is a simple, quick, and nutritious meal that’s perfect for any night of the week. With just a few ingredients and minimal prep time, it’s easy to make and packed with fresh flavors. Enjoy this light and healthy dish, and relish the ease of a meal that’s both delicious and good for you!