Cozy up with this rustic Spanish-inspired meal for two. Make-ahead sauce and one-pan cooking means this meal can be on the table quickly. Cod, an excellent source of lean protein, high in vitamin B12 and a good source of omega-3 fatty acids. Topped with crunchy antioxidant-rich almonds and served with nutrient-dense spinach, this simple, yet sophisticated dinner may be just what your heart desires.
The sauce (recipe below) can be made the day before and refrigerated until ready to use. While jarred roasted red peppers can be substituted for fresh, it is worth making it yourself. Roasted peppers take very little time or effort to cook and jarred peppers tend to have a significant amount of added sodium.
1 Tbsp. panko crumbs
1 Tbsp. roasted almonds, unsalted or low sodium, crushed or finely chopped
1 tsp. olive oil
10 baby yellow potatoes
2 cups baby spinach
2 cod fillets, 4-6 oz. each or other firm white fish
1. Preheat oven to 425 F. Prepare a baking sheet with parchment paper.
2. In a small bowl, combine panko crumbs and crushed almonds. Mix well and set aside until ready to use.
3. Slice potatoes in half and toss with 1 tsp. olive oil in a medium-sized bowl until fully coated. If desired, season with pepper and a pinch of salt. Remove potatoes from the bowl, leaving the oil behind. Place potatoes cut side down on one side of the prepared baking sheet. Bake potatoes for 10 minutes.
4. While potatoes are baking, prepare your fish. Season each piece of cod with salt and pepper and top each with one tablespoon of almond mixture, pressing down gently to help it adhere to the fish. After the potatoes have cooked for 10 minutes, add fish to the opposite side of the baking sheet, leaving space in the middle. Return the pan to the oven for an additional 7 minutes.
5. While the fish is cooking, toss spinach in the potato bowl making sure to coat the leaves with any residual olive oil. Add the minced garlic and stir to combine. After the fish has cooked for 7 minutes, add the spinach to the center of the baking sheet in a single pile. Return baking sheet to the oven for an additional 5 minutes or until the potatoes are tender, the fish is cooked through and the spinach is wilted.
6. Toss potatoes and spinach together and divide evenly between two plates. Top with the almond-crusted fish and serve with roasted red pepper sauce.
Ingredients for Roasted Red Pepper Sauce
1 red bell pepper, halved and cored, seeds removed
2 cloves of garlic, 1 minced and one whole, divided
½ tsp. smoked paprika
½ tsp. sherry or red wine vinegar
1. Arrange baking rack 8-9 inches from broiler and pre-heat broiler on high. Prepare a baking sheet with tin foil.
2. Place 1 whole clove of garlic and bell pepper halves, cut sides down, on the prepared baking sheet. Broil for 5 minutes, then turn over the garlic clove. Broil another 2 minutes, or until garlic is just a light golden brown. Remove garlic from the sheet pan and set aside. Continue to broil the pepper halves for another 8-10 minutes or until pepper is soft and skin is blackened. Carefully remove hot peppers from the sheet pan and place in a small bowl. Cover with plastic wrap and set aside for 10 minutes.
3. When the peppers are cool enough to handle, remove all skin and discard. Combine peppers, garlic, smoked paprika and vinegar and puree with a stick blender, blender or food processor. Cover and refrigerate until ready to use. Sauce may be made one day ahead. Serve warm, room temperature or even cold.
Total Nutritional Information for Almond-Crusted Cod with Baby Potatoes and Spinach with Roasted Red Pepper Sauce
Per serving: Calories 222, Total Fat 5g, Saturated Fat 1g, Monosaturated Fat 3g, Polyunsaturated Fat 1g, Trans Fat 0g, Cholesterol 60mg, Sodium 94mg, Potassium 344 mg, Total Carbohydrate 22g, Dietary Fiber 5g, Sugars 12g, Protein 24g
Thank you to eBrightHealth ACO partner ChristianaCare for this recipe. To find more, visit our Wellness Blog.