Looking for a delicious and healthy dinner idea? This oven-baked cod with spinach and feta is a fantastic choice that combines fresh flavors and nutrients in one delightful dish. It’s quick to prepare and perfect for busy weeknights, making it a staple for any home cook’s repertoire.
This recipe features tender cod fillets nestled in a bed of sautéed spinach, all topped with creamy feta cheese. The blend of flavors creates a dish that’s light yet satisfying, and it’s a wonderful way to enjoy seafood while incorporating some greens into your meal.
With its beautiful presentation and Mediterranean flair, this baked cod dish is sure to impress both family and friends. You can have a nutritious meal ready in no time, making it the perfect solution for those evenings when you want something wholesome without the hassle.
Visual Appeal of Baked Cod
Imagine a dish that showcases the beauty of fresh ingredients. The oven-baked cod fillets sit gracefully on the plate, their flaky and golden surfaces catching the light. Each fillet is a canvas, topped with vibrant wilted spinach that adds a splash of green.
Crumbled feta cheese brings a creamy texture and a burst of tangy flavor, creating an inviting contrast to the fish. Garnished with fresh parsley, this dish is not just a meal; it is a feast for the eyes. The rustic wooden table adds a charming backdrop, enhancing the overall presentation.
Flavor Harmony
The combination of flavors in this dish is carefully balanced. The mild taste of cod serves as a perfect base for the more robust notes of garlic and sautéed spinach. This pairing results in a dish that feels both light and satisfying.
Adding feta cheese introduces a savory creaminess that complements the other ingredients beautifully. A drizzle of lemon juice brightens the dish, enhancing the natural flavors of the fish and greens. This culinary balance makes for a delightful dining experience.
Quick and Simple Preparation
Preparing this oven-baked cod is a straightforward process, making it suitable for busy weeknights. With just a few ingredients and minimal steps, you can create a dish that feels special without spending hours in the kitchen.
Start by sautéing garlic in olive oil, then add fresh spinach until it wilts. This simple step infuses the spinach with flavor while retaining its vibrant color. Layer the sautéed spinach and feta over the seasoned cod fillets, and let the oven do the work.
Nutritional Benefits
This dish not only pleases the palate but also offers a range of nutritional benefits. Cod is a lean protein, providing essential amino acids while being low in calories. Paired with spinach, which is packed with vitamins and minerals, this meal supports a healthy lifestyle.
The addition of feta cheese contributes calcium and flavor without overwhelming the dish. This combination makes it a wholesome option for those looking to enjoy seafood while incorporating more vegetables into their diet.
Serving Suggestions
When it comes to serving this baked cod dish, presentation is key. Plating the fish alongside lemon wedges not only adds a pop of color but also invites diners to enhance their meal with a refreshing squeeze of citrus.
For a complete meal, consider pairing it with a side of quinoa or a light salad. These options complement the flavors of the cod without overshadowing them, ensuring a cohesive dining experience.
Pairing with Beverages
To elevate your meal further, think about beverage pairings that enhance the flavors of the cod. A crisp white wine, such as Sauvignon Blanc, offers refreshing acidity that matches well with the fish.
If you prefer a non-alcoholic option, sparkling water with a slice of lemon can provide a refreshing contrast to the rich flavors of the dish. This thoughtful pairing can enhance your dining experience, making every bite and sip enjoyable.
Delicious Baked Cod with Spinach and Feta
This oven-baked cod with spinach and feta is a light yet satisfying meal. The flaky fish pairs beautifully with the vibrant spinach and the tangy feta, creating a harmonious blend of flavors and textures.
Ingredients
- 4 cod fillets (about 6 ounces each)
- 4 cups fresh spinach, washed and chopped
- 1 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon lemon juice
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions
- Preheat the Oven: Preheat your oven to 400°F (200°C).
- Sauté Spinach: In a skillet, heat olive oil over medium heat. Add minced garlic and sauté for about 30 seconds until fragrant. Add the chopped spinach and cook until wilted, about 3-4 minutes. Season with salt and pepper.
- Prepare Cod: Place the cod fillets in a baking dish. Drizzle with lemon juice, and sprinkle with salt and pepper. Top each fillet with the sautéed spinach and crumbled feta cheese.
- Bake: Place the baking dish in the preheated oven and bake for 15-20 minutes, or until the cod is cooked through and flakes easily with a fork.
- Serve: Garnish with fresh parsley if desired and serve warm.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
Nutrition Information
- Servings: 4 servings
- Calories: 220kcal
- Fat: 12g
- Protein: 25g
- Carbohydrates: 3g
