- Basic Information
- Cod is a healthy and budget friendly source of protein, and is great when paired with spinach, tomatoes and beans! Makes 4 Servings. Prep Time: 15 minutes, Cook Time: 15 minutes,
- Nutritional Information:
- Nutrition Profile: Friendly for Diabetes, High Cholesterol, Cardiovascular Health, and Weight Management.
- Dietitian’s Tip: Other lean sources of protein may be used in place of the cod, including chicken breasts, halibut, and swordfish.
- Ingredients:
- 4 (6 oz.) cod filets3 tablespoons extra virgin olive oil4 cups fresh baby spinach, rinsed and drained2-3 large cloves garlic, smashed and peeled
- 1 lemon, cut into 4 wedges
- 4 medium tomatoes, cut into small cubes
- 1 can (15 ounces) cannelini beans, rinsed and drained
- salt and ground black pepper to taste
- Preparation:
- 1. Heat large, heavy skillet over medium-high heat. Pat fish dry and season with salt and pepper. Add 2 tbsp. olive oil to skillet and swirl to coat. Add the fish and cook until nicely golden on the bottom, about 3 minutes. Flip the fish and cook until firm to the touch, about 3 minutes longer. Transfer to a plate and cover loosely with foil to keep warm.3. Spoon the tomato-spinach-bean mixture onto 4 plates or shallow bowls. Top each portion with a piece of fish and serve garnished with lemon wedge. Image: by naotakem
- 2. Pour off and discard the cooking oil. Return the skillet to medium-high heat, add the garlic and 1 tbsp. olive oil and cook, stirring and scraping up the browned bits, until golden, 1 to 2 minutes. Add the spinach, season lightly with salt and pepper and cook for 1 minute. Add the tomatoes and beans and cook, stirring occasionally, until the spinach is tender and the tomatoes are saucy, and season with salt and pepper.
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