Italian
Baked cod with potatoes and greens
40 min · 4 servings
A general recipe. Not a meal plan or medical advice.
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Ingredients
- 700 g (24.7 oz) cod fillets
- 600 g (21.2 oz) baby potatoes, halved
- 300 g (10.6 oz) cherry tomatoes
- 3 clove garlic cloves, sliced
- 20 ml (0.08 cup) olive oil
- 1 tsp salt
- 150 g (5.3 oz) spinach
- 1 piece lemon
- 1 tsp dried oregano
Allergens
This recipe does not include nuts, dairy, gluten, or eggs. Also: fish.
Use boneless fillets and flake a piece to check for bones.
Steps
- Heat the oven to 425°F (220°C). Toss the potatoes with half the oil, garlic, oregano, and a pinch of salt. Roast until they start to brown.
- Add the tomatoes to the pan. Lay the cod on top, drizzle the rest of the oil, and salt it. Roast until the fish flakes.
- Wilt the spinach in a skillet with a pinch of salt, or tuck it into the hot pan for a minute.
- Squeeze the lemon over the fish. Serve the cod with potatoes, tomatoes, and spinach.
Plate guide. Plate guide for a smaller portion, including if you use a GLP-1 medication: eat the cod first, then the greens, and keep the potatoes to about 1/2–3/4 cup. Cook the full family amount; everyone else takes a regular plate. General guidance, not medical advice.
General note. These tips are for adults who are eating less; kids take a regular plate. Serve the protein and vegetables first, then the starch. Have a glass of water alongside.
Nutrition per serving (estimate)
- 420 kcal
- 36 g protein
- 5 g fiber
- 38 g carbs
- 10 g fat
- 540 mg sodium
Estimate per serving. Values vary by brand and portion. This is not a live USDA FoodData Central calculation and it is not a dietitian’s analysis.
General recipes for wellness. Not a meal plan or medical advice. Talk to your provider about your nutrition needs.