Pan-Seared Cod with Tomato and Spinach

This dish combines lean, high-quality protein from cod with antioxidant-rich spinach and tomatoes for a heart-healthy, low-calorie meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1 tablespoon vegetable oil · 94 kcal in the whole recipe
• 1 pound skinless cod fillets · 289 kcal in the whole recipe
• 1 yellow onion, peeled and chopped · 24 kcal in the whole recipe
• 2 cloves garlic, peeled and minced · 6 kcal in the whole recipe
• 2 cups canned low-sodium diced tomatoes · 156 kcal in the whole recipe
• 1/2 cup water
• 2 cups frozen spinach, coarsely chopped · 134 kcal in the whole recipe
• 1/4 cup Kalamata olives, pitted and coarsely chopped · 16 kcal in the whole recipe

Method

1. Heat half of the vegetable oil in a large skillet over high heat, then sear the cod fillets for about 5 minutes on each side until golden brown; transfer to a plate and cover to keep warm.

   

2. Lower the heat to medium, add the remaining oil to the same skillet, and sauté the chopped onion and minced garlic for about 7 minutes until softened and fragrant.

   

3. Stir in the diced tomatoes and water, then simmer for about 10 minutes until the sauce thickens and turns a rich orange-red color.

   

4. Return the fish to the skillet, cover it with the frozen spinach, and sprinkle with the chopped olives; cover and cook over low heat for 2 minutes until the spinach is steamed through.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.