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3.7 of 5 (3)
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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 227.8
  • Total Fat: 8.5 g
  • Cholesterol: 49.5 mg
  • Sodium: 374.6 mg
  • Total Carbs: 14.2 g
  • Dietary Fiber: 5.1 g
  • Protein: 26.8 g

View full nutritional breakdown of Baked cod and spinach calories by ingredient
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Baked cod and spinach

Submitted by: STAR6567

Introduction

A simple and tasty recipie to make cod taste great and really healthy. A great dish to boost your fruit and veg intake and keep your calories low.
Great served with rice, couscous, pasta or on its own.
A simple and tasty recipie to make cod taste great and really healthy. A great dish to boost your fruit and veg intake and keep your calories low.
Great served with rice, couscous, pasta or on its own.

Number of Servings: 2

Ingredients

    1 x fillet of cod
    1 x whole tomato
    0.5 cup tomato juice (with salt)
    4 x slice raw onion
    1 x clove garlic
    1/4 chilli pepper ( depending how much heat you like)
    1 x bunch spinach
    1 x tbsp olive oil

Directions

Bake the fish in the over with a little olive oil and seasoning for 10 minutes at aprox 150 degrees
Gently cook the garlic together with the onion and then add the chilli.
When ingredients start to cook add tomatos and juice.
Then add the spinach until cooked.
Serve the fish with the sauce either mixed or seperate

Number of Servings: 2

Recipe submitted by SparkPeople user STAR6567.





TAGS:  Fish | Lunch | Fish Lunch |

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Member Ratings For This Recipe

  • Did you mean 350 degree oven instead of 150 degree? - 2/2/10

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  • I used haddock because it was on sale, and stewed tomatoes instead of the tom juice & tomato. Haddock was a little "fishy" for our family. I will try this again and maybe cook the fish in the sauce instead of separately. Very health meal ate over No Yolk noodles. - 3/2/09

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