Herb-Crusted Cod with Savory Tomato and Spinach Compote
Elevate your weeknight dinners with this vibrant Herb-Crusted Cod topped with a savory Tomato and Spinach Compote. This recipe combines flaky, broiled cod fillets with a luscious blend of diced tomatoes, sautéed onions, and nutrient-rich spinach, all enhanced with aromatic herbs and a hint of sweetness. Perfect served over a bed of fresh spinach or wild rice, this dish is not just a feast for the taste buds but also provides a healthy and colorful addition to your meal repertoire. Ideal for sharing with family and friends, this recipe serves four and packs incredible flavor with every bite.
4
Servings
120
Calories
13
Ingredients
Ingredients
Cod fish fillets
4 (3.5 ounces each)
Fresh ground pepper
1/2 (teaspoon)
Lemon juice
1 (tablespoon)
Diced tomatoes
1 (can)
Diced onion
1/2 (cup)
Frozen spinach
1/2 (cup, thawed)
Brown sugar
2 (tablespoons)
Oregano
1/2 (teaspoon)
Basil
1/2 (teaspoon)
Red wine vinegar
2 (tablespoons)
Pepper
1 (dash)
Olive oil
1 (teaspoon, for sautéing)
Cooking spray
as needed (for coating the pan)
Instructions
1
Preheat your oven to the broil setting on high.
2
Line a broiling rack with aluminum foil for easier cleanup, then arrange the cod fillets on top, ensuring they do not overlap.
3
Sprinkle the fillets evenly with fresh ground pepper and drizzle with lemon juice to enhance their flavor.
4
Place the rack in the oven on the shelf closest to the broiler and broil the fish for about 8-10 minutes, or until the fish is opaque and flakes easily with a fork.
5
While the fish is broiling, prepare the tomato and spinach compote: spray a non-stick frying pan with cooking spray and heat it over medium heat.
6
Add the olive oil and diced onions, sautéing until the onions are translucent and fragrant, about 3-4 minutes.
7
Stir in the diced tomatoes, thawed spinach, brown sugar, oregano, basil, red wine vinegar, and a dash of pepper. Cook on low heat for 5 to 10 minutes until the mixture is heated through and the flavors are combined.
8
Once the cod fillets are cooked, carefully remove them from the oven.
9
Spoon the warm tomato and spinach compote generously over each cod fillet.
10
Serve immediately, either over a bed of fresh spinach leaves or alongside wild rice for a complete meal.
Nutrition Information
3.8g
Fat
10g
Carbs
10g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the main protein used in this Herb-Crusted Cod recipe?
The main protein used is 4 cod fish fillets, each weighing approximately 3.5 ounces.
How many servings does this recipe provide?
This recipe is designed to serve 4 people.
What is the calorie count per serving?
Each serving contains approximately 120 calories.
How should the cod fillets be cooked?
The cod fillets should be broiled on a high setting on the shelf closest to the broiler.
How long does it take to broil the cod?
The fish typically takes about 8 to 10 minutes to become opaque and flake easily.
What seasonings are applied directly to the fish before cooking?
The fillets are seasoned with fresh ground pepper and a drizzle of lemon juice.
What ingredients are in the tomato and spinach compote?
The compote includes diced tomatoes, thawed frozen spinach, diced onion, brown sugar, oregano, basil, and red wine vinegar.
Is this recipe considered a healthy dinner option?
Yes, it is tagged as a healthy dinner recipe that is low in fat and packed with nutrients.
How much protein is in one serving of this dish?
There are 10 grams of protein per serving.
What is the fat content for this recipe?
One serving contains 3.8 grams of fat.
How many carbohydrates are in the Herb-Crusted Cod?
Each serving contains 10 grams of carbohydrates.
What kind of vinegar is used for the compote?
The recipe calls for 2 tablespoons of red wine vinegar.
Does the recipe use fresh or frozen spinach?
The recipe uses 1/2 cup of frozen spinach that has been thawed.
How should the onions be prepared for the compote?
The onions should be diced and sautéed in olive oil until translucent.
What herbs are used to flavor the vegetable compote?
Dried oregano and basil are used to enhance the flavor of the compote.
Is there any sugar in this recipe?
Yes, 2 tablespoons of brown sugar are added to the compote for a hint of sweetness.
What is the suggested way to serve this cod dish?
It is recommended to serve the cod over a bed of fresh spinach or alongside wild rice.
How do I prepare the broiler pan for the fish?
Line a broiling rack with aluminum foil for easier cleanup before arranging the fillets.
What type of oil is used for sautéing the vegetables?
One teaspoon of olive oil is used for sautéing the diced onions.
How long should the compote simmer?
The compote should cook on low heat for 5 to 10 minutes.
What is the primary cooking method for the fish?
The primary method is broiling on high heat.
What category does this recipe fall under?
This recipe is categorized as a Vegetable dish but also fits under Seafood.
Is this recipe easy to make for beginners?
Yes, it is tagged as an easy recipe suitable for quick weeknight dinners.
Are the tomatoes used fresh or canned?
The recipe specifies using one can of diced tomatoes.
How can I tell when the cod is fully cooked?
The cod is done when it is opaque and flakes easily with a fork.
Is this recipe suitable for a low-calorie diet?
Yes, at only 120 calories per serving, it is excellent for calorie-conscious diets.
What preparation is needed for the cod fillets?
The fillets should be 3.5 ounces each and arranged on the rack without overlapping.
What provides the 'savory' element in the compote?
The combination of onions, tomatoes, herbs, and red wine vinegar creates the savory flavor profile.
Can I use cooking spray instead of oil?
The recipe uses both cooking spray to coat the pan and a teaspoon of olive oil for flavor and sautéing.
What is the total number of ingredients required?
There are 13 total ingredients required for this recipe.