Baked Cod with Quinoa, Spinach, and a Tomato-Caper Vinaigrette is a light yet satisfying dish that combines lean protein, whole grains, and fresh vegetables. This flavorful meal is easy to prepare, which makes it great for weeknight dinners or a more special weekend meal. The cod is baked until tender and flaky, served over a bed of fluffy quinoa and sautéed spinach, then topped with a tangy tomato-caper vinaigrette that brings everything together beautifully.
Why You’ll Love This Meal
This dish is not only delicious but also packed with health benefits. Cod is a lean white fish rich in protein and low in fat. It provides essential nutrients such as vitamin B12 and phosphorus and is especially known for being a great source of omega-3 fatty acids, which support heart and brain health.
Quinoa adds more plant-based protein and is a gluten-free whole grain that’s high in fiber and iron. Spinach brings in a dose of folate, vitamins A and C, and antioxidants that may support immune and eye health.
The tomato-caper vinaigrette not only adds vibrant flavor but also comes with its own health benefits. Tomatoes are rich in lycopene, a powerful antioxidant, while capers are low in calories and provide trace nutrients.
Precautions
If you are on a low-sodium diet, you may want to reduce the amount of salt or rinse the capers well before using them. Also, individuals with seafood allergies should obviously avoid cod or substitute it with a plant-based alternative. Always verify the freshness of your fish to reduce any risk of foodborne illness.
Recipe: Baked Cod with Quinoa, Spinach, and Tomato-Caper Vinaigrette
Ingredients
For the Cod:
- 4 cod fillets (about 5-6 oz each)
- 2 tablespoons olive oil
- 1 teaspoon lemon zest
- 1 tablespoon lemon juice
- Salt and pepper to taste
For the Quinoa:
- 1 cup quinoa, rinsed
- 2 cups water or low-sodium vegetable broth
- 1 tablespoon olive oil
- Pinch of salt
For the Spinach:
- 6 cups fresh spinach
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- Salt to taste
For the Tomato-Caper Vinaigrette:
- 1 medium tomato, finely chopped
- 1½ tablespoons capers, rinsed and chopped
- 1 tablespoon red wine vinegar
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and place the cod fillets on it.
- Drizzle the cod with olive oil and lemon juice, then sprinkle with lemon zest, salt, and pepper. Bake for 12–15 minutes or until the fish flakes easily with a fork.
- Meanwhile, cook the quinoa. In a saucepan, bring the water (or broth) and quinoa to a boil. Reduce heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed. Remove from heat and fluff with a fork.
- In a large skillet, heat olive oil over medium heat. Add minced garlic and cook for 30 seconds. Add the spinach and sauté for 2–3 minutes until wilted. Season with a little salt.
- For the vinaigrette, in a small bowl, whisk together the chopped tomato, capers, red wine vinegar, olive oil, salt, and pepper.
- To assemble, spoon a serving of quinoa onto each plate. Top with sautéed spinach and place a cod fillet on top. Drizzle with the tomato-caper vinaigrette just before serving.
Conclusion
Baked Cod with Quinoa, Spinach, and Tomato-Caper Vinaigrette is a wholesome, well-balanced meal that’s full of flavor and valuable nutrients. Whether you’re aiming to eat healthier or simply want a tasty new recipe to add to your dinner rotation, this dish checks all the boxes. It’s heart-friendly, quick to prepare, and sure to impress! Serve it with a slice of crusty whole-grain bread or a light green salad for an extra special meal.
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