Lemon Cod with Broccoli and Spinach
258
Calories
49g
Protein
15g
Carbs
0g
Fat
Lemon Cod with Broccoli and Spinach. A filling mediterranean plate built around fish and plenty of broccoli.
Kcal 258 · Protein 49 g · Carbs 15 g · $ 4.00 per serving
Protein 49g · Carbs 15g · Fat 0g
12 min
Prep
18 min
Cook
$ 4
Per Plate
258
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 7 oz cod
- 1.5 cups cooked broccoli (from about 2 cups raw florets)
- 1.5 cups cooked spinach (from about two 10 oz bags raw)
- 1/2 cup diced tomato
- 1 tbsp lemon juice
- 1 clove garlic, minced
- 14 oz cod
- 3 cups cooked broccoli (from about 4 cups raw florets)
- 3 cups cooked spinach (from about two 10 oz bags raw)
- 1 cup diced tomato
- 2 tbsp lemon juice
- 2 clove garlic, minced
- 28 oz cod
- 6 cups cooked broccoli (from about 8 cups raw florets)
- 6 cups cooked spinach (from about two 10 oz bags raw)
- 2 cups diced tomato
- 4 tbsp lemon juice
- 4 clove garlic, minced
- 42 oz cod
- 9 cups cooked broccoli (from about 12 cups raw florets)
- 9 cups cooked spinach (from about two 10 oz bags raw)
- 3 cups diced tomato
- 6 tbsp lemon juice
- 6 clove garlic, minced
- 56 oz cod
- 12 cups cooked broccoli (from about 16 cups raw florets)
- 12 cups cooked spinach (from about two 10 oz bags raw)
- 4 cups diced tomato
- 8 tbsp lemon juice
- 8 clove garlic, minced
Before You Start
Cut the broccoli into florets, rinse the spinach, dice the tomato, pat the cod dry, and mince the garlic.
How To Make It
- Set the oven to 400°F and line a sheet pan with parchment.
- Season the cod with the garlic and set it on the pan.
- Bake the cod, 10 to 12 minutes, until it flakes easily with a fork and reaches 145°F.
- While the cod bakes, steam the broccoli and spinach, 4 to 5 minutes, until the broccoli is bright green and tender.
- Warm the diced tomato in a small pan, 2 minutes, until it softens.
- Plate the vegetables and tomato, set the cod on top, squeeze the lemon juice over, and serve.
Fix It: If the cod looks underdone in the center, give it another 2 minutes in the oven and check that it flakes.
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 18 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.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories258
- Protein49g
- Carbs15g
- Fat0g
- Fiber7g
- Sodium192mg
Bonus Benefits
- A Healthy Weight
- Heart Health
- Eating Well
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Broccoli: fiber and sulforaphane, reported to back up your body's cleanup crew.
Spinach: iron, folate, and magnesium, reported to steady your energy and your calm.
Broccoli: fiber and sulforaphane, reported to back up your body's cleanup crew.
Spinach: iron, folate, and magnesium, reported to steady your energy and your calm.
Tools For This Recipe
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