If you’re looking for a tasty and healthy meal packed with nutrients and flavor, this Pine Nut and Herb-Crusted Cod served with cauliflower rice and wilted spinach is perfect for you. Ideal for dinner or a special lunch, this dish features lean protein, heart-healthy fats, and low-carb vegetables. It’s an elegant way to eat clean without giving up on taste.
What Is Pine Nut and Herb-Crusted Cod?
This recipe features a delicate white fish—cod—coated in a savory crust made with crushed pine nuts and fresh herbs. The nutty crunch complements the moist, flaky fish beautifully. It’s served alongside cauliflower rice, which mimics regular rice in texture but has fewer carbs, and sautéed spinach, which adds deep green, earthy tones to the plate. Together, these elements create a well-rounded, nutrient-rich dish.
Health Benefits of This Nutrient-Dense Meal
Rich in Omega-3 Fatty Acids
Cod is a great source of lean protein and omega-3 fatty acids, which help reduce inflammation, support brain health, and benefit heart function. Though it contains lower omega-3s than fatty fish like salmon, it is still a smart low-fat option.
High in Fiber and Antioxidants
Cauliflower rice adds fiber and important phytochemicals like glucosinolates, which may provide anti-cancer benefits. It’s low in calories and high in Vitamin C, making it a great alternative to traditional rice.
Loaded with Iron and Magnesium
Spinach is a superfood that packs iron, magnesium, and vitamins A, C, and K. It supports healthy immune systems and proper blood function.
Precautions for Allergies and Diets
This dish contains tree nuts (pine nuts), so people with nut allergies should avoid it or substitute with seeds like sunflower seeds. Those on low-oxalate diets should consume spinach in moderation. Cod contains fish allergens, so be aware if allergic. Always cook fish to a proper internal temperature of 145°F (63°C) to ensure safety.
Recipe: Pine Nut and Herb-Crusted Cod with Cauliflower Rice and Wilted Spinach
Ingredients
For the Cod:
- 4 cod fillets (about 5 oz each)
- 1/2 cup pine nuts
- 1/4 cup fresh parsley, finely chopped
- 1 clove garlic, minced
- 1 tablespoon lemon zest
- 1 tablespoon Dijon mustard
- Salt and black pepper, to taste
- 1 tablespoon olive oil
For the Cauliflower Rice:
- 1 medium head cauliflower (or 4 cups pre-riced)
- 1 tablespoon olive oil
- 1/4 teaspoon sea salt
- 1/4 teaspoon black pepper
For the Wilted Spinach:
- 6 cups baby spinach leaves
- 1 teaspoon olive oil or avocado oil
- 1 garlic clove, minced
- Pinch of salt
Instructions
Step 1: Prepare the Pine Nut Topping
In a food processor, combine the pine nuts, parsley, garlic, lemon zest, salt, and pepper. Pulse a few times until the mixture resembles coarse breadcrumbs.
Step 2: Season and Coat the Cod
Preheat your oven to 400°F (200°C). Pat cod fillets dry with a paper towel. Rub the tops with Dijon mustard—it helps the crust stick and adds a tangy flavor. Press the pine nut mixture onto the tops of each fillet gently to form a crust.
Step 3: Bake the Cod
Place the fillets on a lined baking sheet. Drizzle lightly with olive oil. Bake for 12 to 15 minutes or until the fish is opaque and flakes easily with a fork.
Step 4: Make the Cauliflower Rice
While the cod bakes, prepare the cauliflower rice. If using a whole cauliflower, cut it into florets and pulse in a food processor until it resembles rice. Heat olive oil in a large skillet over medium heat. Add cauliflower, salt, and pepper. Cook for 5–7 minutes, stirring occasionally, until tender but not mushy.
Step 5: Sauté the Spinach
In another pan, heat a small amount of oil over medium heat. Add minced garlic and cook for 30 seconds. Add spinach and a pinch of salt. Cook, stirring frequently, for 2–3 minutes until just wilted. Remove from heat immediately to maintain nutrients.
Step 6: Plate and Serve
Divide the cauliflower rice among four plates. Top each with a herb-crusted cod fillet and a generous helping of wilted spinach. Optionally, squeeze fresh lemon juice over the top for an extra burst of brightness. Serve warm and enjoy your healthy, balanced meal.
Final Thoughts
This Pine Nut and Herb-Crusted Cod with Cauliflower Rice and Wilted Spinach is a clean-eating dream. It’s loaded with nutrients like omega-3s, iron, fiber, and vitamins—all while being low in carbs and calories. Versatile enough for weeknight dinners and elegant enough for guests, this meal supports heart health, digestion, and energy. It’s a delicious way to treat your body right—one forkful at a time.
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