If you’re looking for a nutritious and delicious dinner option that’s easy to prepare, baked cod with spinach and couscous is a perfect choice. This wholesome dish combines lean protein, green leafy vegetables, and a fiber-rich grain to create a balanced meal that supports heart health, digestion, and overall wellness.
What Is Baked Cod with Spinach and Couscous?
Baked cod with spinach and couscous is a light, flavorful meal where flaky white fish is seasoned and baked in the oven, then served over fluffy couscous accompanied by sautéed spinach. The result is a dish that’s not only pleasing to the palate but also packed with nutrients your body needs.
Health Benefits of This Dish
Cod
Cod is a low-fat, high-protein fish that’s rich in omega-3 fatty acids. Omega-3s support heart health, brain function, and may reduce inflammation. Cod is also a good source of vitamin B12 and iodine, which help with energy production and thyroid function.
Spinach
Spinach is one of the most nutrient-dense vegetables. It’s loaded with iron, fiber, antioxidants, and vitamins A, C, and K. Eating spinach supports bone health, eye health, and immune function.
Couscous
Couscous is a grain made from semolina wheat. It provides complex carbohydrates and fiber, helping you feel full longer. It’s easy to digest and cooks quickly, making it a practical choice for busy weeknight meals.
Precautions
While cod is healthy, people with seafood allergies should avoid this dish. Couscous contains gluten, so it’s not suitable for those with celiac disease or gluten sensitivity. Always check the labels and sources of your ingredients to ensure they meet your dietary needs.
Recipe: Baked Cod with Spinach and Couscous
Ingredients
- 4 cod fillets (about 5-6 oz each)
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 cups fresh spinach (packed)
- 1 clove garlic, minced
- 1 cup couscous
- 1 1/4 cups low-sodium vegetable or chicken broth
- 1 tablespoon lemon juice
- Zest from 1 lemon (optional)
- Fresh parsley for garnish (optional)
Instructions
Step 1: Prepare the Cod
Preheat your oven to 375°F (190°C). Place the cod fillets on a baking sheet lined with parchment paper or lightly greased with olive oil. In a small bowl, mix together garlic powder, paprika, salt, and pepper. Drizzle 1 tablespoon of olive oil over the cod and season evenly with the spice mix. Bake for 15–18 minutes or until the fish is opaque and flakes easily with a fork.
Step 2: Cook the Couscous
In a small saucepan, bring 1 1/4 cups of broth to a boil. Remove from heat, stir in the couscous, and cover with a lid. Let it sit for about 5 minutes, or until the liquid is absorbed. Fluff with a fork and stir in lemon juice and zest, if using.
Step 3: Sauté the Spinach
While the cod is baking, heat 1 tablespoon olive oil in a skillet over medium heat. Add minced garlic and cook for about 30 seconds until fragrant. Add the spinach and cook until wilted, stirring frequently, about 2–3 minutes. Remove from heat.
Step 4: Assemble the Dish
Spoon a portion of couscous onto each plate, top with a portion of sautéed spinach, and then place a baked cod fillet on top. Garnish with chopped fresh parsley if desired.
Conclusion
Baked cod with spinach and couscous is not just another healthy meal—it’s a flavorful and satisfying dish that comes together in under 30 minutes. Whether you’re looking for a heart-smart dinner or a fiber-rich recipe for your weekly rotation, this balanced meal delivers on taste and nutrition. Best of all, it’s easy enough for beginners and impressive enough for guests.
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