Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Seared Cod with Wilted Spinach
20 min., ready in 28 min.
Time:
302
calories
Calories:
Health Score:
79 / 100
Ingredientsfor
- Ingredients
- 4 Cod (each about 160 g)
- salt
- peppers (freshly ground)
- 2 Tbsps Pastry flour
- 4 Tbsps olive oil
- 600 grams Spinach
- 2 garlic cloves
- Nutmeg
Preparation
1.
Rinse the fillets, pat dry and season with salt and pepper. Coat with the flour. In a skillet, heat 2 tablespoons of the oil. Add the fillets and cook until golden brown, about 3-4 minutes on each side.
2.
Rinse and drain the spinach well. Press the garlic through a garlic press. Heat the remaining oil in a skillet and sauté the garlic until fragrant. Add the spinach and cook until wilted. Season with salt and nutmeg. Serve along with the cod.
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 302 cal. | (14 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |