Mediterranean Cod Plate
582
Calories
48g
Protein
58g
Carbs
18g
Fat
Cod seared and served over cup quinoa with cup spinach and bright aromatics.
Protein 48g · Carbs 58g · Fat 18g
15 min
Prep
16 min
Cook
$4
Per Plate
582
Calories
What You Need
- 6 oz cod
- 1 cup cooked quinoa
- 1.5 cups cooked spinach (from about 15 oz raw)
- 1.5 cups cooked green beans (from about 2 cups raw)
- 1/2 lemon
- 1 tsp smoked paprika
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1/4 cup parsley
- 12 oz cod
- 2 cup cooked quinoa
- 3 cups cooked spinach (from about 15 oz raw)
- 3 cups cooked green beans (from about 2 cups raw)
- 1 lemon
- 2 tsp smoked paprika
- 4 cloves garlic, minced
- 2 tbsp olive oil
- 1/2 cup parsley
- 18 oz cod
- 3 cup cooked quinoa
- 4 1/2 cups cooked spinach (from about 15 oz raw)
- 4 1/2 cups cooked green beans (from about 2 cups raw)
- 1 1/2 lemon
- 3 tsp smoked paprika
- 6 cloves garlic, minced
- 3 tbsp olive oil
- 3/4 cup parsley
- 24 oz cod
- 4 cup cooked quinoa
- 6 cups cooked spinach (from about 15 oz raw)
- 6 cups cooked green beans (from about 2 cups raw)
- 2 lemon
- 4 tsp smoked paprika
- 8 cloves garlic, minced
- 4 tbsp olive oil
- 1 cup parsley
Before You Start
Pat the cod dry so it sears cleanly, cook the quinoa, trim the green beans, and mince the garlic and chop the parsley.
How To Make It
- Season the cod and sear it in the olive oil over medium high, 3 to 4 minutes a side, until golden and it reaches 145°F in the center and flakes easily, then set it aside.
- Cook the green beans in the same pan, 4 to 5 minutes, until bright and just tender.
- Add the spinach and cook 2 to 3 minutes, until wilted and glossy.
- Dress the vegetables with the lemon, garlic, and parsley.
- Serve the cod and vegetables over the quinoa.
Fix It: If the cod sticks and threatens to break, wait until it releases on its own before turning it, since fish lifts freely once seared.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 16 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories582
- Protein48g
- Carbs58g
- Fat18g
- Fiber13g
- Sodium156mg
Bonus Benefits
- Heart Health
- Eating Well
- Gut Health
- Mood Support
- Blood Sugar
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Olive Oil: monounsaturated fats, reported to reported to support heart health.
Olive Oil: monounsaturated fats, reported to reported to support heart health.
Tools For This Recipe
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