Grilled cod with spinach and tomatoes is a light, flavourful, and nutrient-rich dish perfect for seafood lovers. The mild taste of cod pairs beautifully with the freshness of spinach and the sweetness of ripe tomatoes. Grilling locks in the natural juiciness of the fish while keeping it low in calories, making it ideal for healthy weeknight dinners or elegant entertaining.
Grilled Cod with Spinach and Tomatoes:
This dish has Mediterranean influences, where fresh fish, leafy greens, and sun-ripened vegetables are staples of the cuisine. Simple yet elegant, it highlights the natural flavours of wholesome ingredients without overpowering them with heavy sauces. It’s a vibrant and colourful plate that pleases both the eyes and taste buds.
History of Spinach and Tomatoes:
Grilled fish has been a cornerstone of Mediterranean cooking for centuries. Pairing cod with vegetables like spinach and tomatoes reflects the region’s emphasis on fresh, seasonal, and healthy ingredients.
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Grilled Cod with Spinach and Tomatoes
Ingredients
- 4 cod fillets (about 6 oz each)
- 2 tbsp olive oil
- 2 garlic cloves, minced
- 1 cup cherry tomatoes, halved
- 4 cups fresh spinach leaves
- 1 tsp lemon juice
- ½ tsp salt
- ½ tsp black pepper
Instructions
- Preheat grill to medium-high heat.
- Brush cod fillets with olive oil, season with salt and pepper.
- Grill fish for 4–5 minutes per side until flaky.
- In a skillet, sauté garlic in olive oil.
- Add cherry tomatoes, cook until softened.
- Stir in spinach, cook until wilted.
- Serve grilled cod over spinach and tomatoes.
- Drizzle with lemon juice before serving.
Notes
- Cod is mild and flaky, perfect for grilling.
- Use fresh spinach for best texture.
- Cherry tomatoes add natural sweetness.
- Lemon juice brightens the flavour.
- Olive oil enhances the Mediterranean taste.
Tips for Spinach and Tomatoes:
- Don’t overcook cod; it should flake easily.
- Use a grill basket to prevent sticking.
- Substitute cod with haddock or halibut.
- Add fresh herbs like basil or parsley for extra flavour.
- Pair with quinoa or rice for a complete meal.
FAQ’s for Spinach and Tomatoes:
Q:Can I use frozen cod?
Yes, thaw it completely before grilling.
Q:What can I serve with this dish?
Rice, quinoa, or roasted potatoes pair well.
Q:Can I bake the cod instead?
Yes, bake at 400°F (200°C) for 12–15 minutes.
Q:Is this recipe keto-friendly?
Yes, it is low in carbs and keto-approved.
Q:Can I use other greens?
Yes, kale or Swiss chard make great substitutes.
Conclusion:
Grilled cod with spinach and tomatoes is a healthy, delicious, and easy-to-make dish. With its Mediterranean flavours and nutrient-packed ingredients, it’s perfect for anyone seeking a light yet satisfying meal. Serve it with your favourite sides for a wholesome dinner that feels both simple and special.