Your Recipe

Simple Cod with Sauteed Spinach

Ingredient Amount Calories
Lemon juice 5.9g 1kcal
Garlic 6g 9kcal
Olive oil 39.9g 353kcal
Cod atlantic, raw 283.5g 232kcal
Spinach, baby 280g 59kcal

Recipe Tags:

South Beach Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
For the Cod
2 tablespoons olive oil
2) 5 ounce cod filets
ground black pepper {or seasoning of your choice}
For the Spinach
1 tablespoon olive oil
2 cloves fresh garlic, minced
10 ounces fresh baby spinach
sea salt and pepper, to taste
1 wedge lemon juice, squeezed
Instructions
Heat the olive oil in a large skillet over medium heat. Season the cod with ground black pepper {or seasoning of your choice} and place it in the skillet. Sear the first side and flip over. Cover and cook for 4 to 5 minutes. Remove from pan and set aside.
Clean out the skillet and add olive oil. When oil is heated, add the garlic. Cook for one minute, stirring to keep it from burning.
Add a handful of spinach and toss to combine. Saute and stir until spinach is wilted.
Add another handful of spinach, wilt, and continue until all of the spinach is wilted. Squeeze one wedge of lemon over the spinach and toss to combine. Season to taste with sea salt and pepper.
Divide the spinach between two plates, using a slotted spoon to drain off excess moisture. Top with the cod and season with black pepper and lemon strips and serve.

Nutrition Facts
Portion Size 308 g | ml
Amount Per Portion 327
1369
kcal
kilojoules
% Daily Value *
Total Fat 22g 28%
Saturated Fat 2.9g 15%
Sodium 233mg 10%
Total Carbohydrate 3.4g 1%
Dietary Fiber 2.3g 8%
Sugar 0.1g
Protein 29g 59%
Vitamin D 1.3mcg 6%
Calcium 124mg 10%
Iron 2.5mg 14%
Potassium 1415mg 30%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 413.21 mcg 46%
Thiamin [B1] 0.222 mg 19%
Riboflavin [B2] 0.367 mg 28%
Niacin [B3] 3.719 mg 23%
Pantothenic acid [B5] 0.239 mg 5%
Vitamin B6 0.659 mg 39%
Cobalamin [B12] 1.29 mcg 0%
Floate [B9] 173.003 mcg 0%
Vitamin C 40.595 mg 45%
Vitamin D 1.276 mcg 6%
Vitamin E 3.787 mg 25%
Vitamin K 12.203 mcg 10%
Betaine 0.02 mg 0%
Choline 93.327 mg 17%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 3.4 g 1%
Sugars 0.1 g 0%
Dietary fiber 2.3 g 8%
Carbohydrate 1.2 g 0%
Net carbs 3.3g
Aminoacids
Nutrient Amount DV
Alanine 1.531 g 0%
Arginine 1.53 g 0%
Aspartic acid 2.599 g 0%
Cysteine 0.273 g 0%
Glutamic acid 3.792 g 0%
Glycine 1.218 g 0%
Histidine 0.746 g 0%
Isoleucine 1.17 g 0%
Leucine 2.06 g 0%
Lysine 2.326 g 0%
Methionine 0.749 g 0%
Phenylalanine 0.991 g 0%
Proline 0.896 g 0%
Serine 1.035 g 0%
Threonine 1.112 g 0%
Tryptophan 0.284 g 0%
Tyrosine 0.854 g 0%
Valine 1.309 g 0%
Minerals
Nutrient Amount DV
Calcium 123.69 mg 10%
Copper 0.16 mg 18%
Fluoride 0 mcg 0%
Iron 2.47 mg 14%
Magnesium 176.49 mg 42%
Manganese 0.75 mg 33%
Phosphorus 347.18 mg 28%
Potassium 1415.5 mg 30%
Selenium 50.85 mcg 92%
Sodium 232.88 mg 10%
Zinc 1.3 mg 12%
Other
Nutrient Amount DV
Water 249.082 g 0%
Ash 3.935 g 0%