Grilled Cod with Spinach and Tomatoes: A Healthy and Delicious Recipe

Are you looking for a quick, healthy, and flavorful meal? Look no further! This grilled cod with spinach and tomatoes recipe is a winner. It’s packed with nutrients, easy to prepare, and guaranteed to satisfy your taste buds. Cod is a lean, flaky white fish that’s rich in protein and omega-3 fatty acids. Spinach is a nutritional powerhouse, loaded with vitamins, minerals, and antioxidants. And tomatoes add a burst of freshness and sweetness. Together, these ingredients create a harmonious dish that’s both good for you and incredibly delicious.

This recipe is perfect for a weeknight dinner, a light lunch, or even a fancy weekend brunch. It’s also easily adaptable to your preferences. You can use different types of fish, add other vegetables, or experiment with various herbs and spices. The possibilities are endless!

## Why This Recipe Works

* **Healthy and Nutritious:** Cod, spinach, and tomatoes are all incredibly healthy ingredients. Cod is a great source of lean protein and omega-3 fatty acids, which are essential for heart health and brain function. Spinach is packed with vitamins, minerals, and antioxidants, which can help protect your body against disease. Tomatoes are a good source of vitamin C and lycopene, an antioxidant that has been linked to a lower risk of cancer.
* **Quick and Easy to Make:** This recipe comes together in under 30 minutes, making it perfect for busy weeknights. The grilling process is quick and efficient, and the spinach and tomatoes cook down in just a few minutes.
* **Flavorful and Delicious:** The combination of cod, spinach, and tomatoes is a flavor explosion. The cod is mild and flaky, the spinach is slightly bitter, and the tomatoes are sweet and acidic. The herbs and spices add depth and complexity to the dish.
* **Versatile:** This recipe is easily adaptable to your preferences. You can use different types of fish, add other vegetables, or experiment with various herbs and spices.

## Ingredients You’ll Need

* **Cod fillets:** 4 (about 6 ounces each), skin on or off, depending on preference
* **Fresh spinach:** 10 ounces, washed and stemmed
* **Cherry tomatoes:** 1 pint, halved
* **Garlic:** 2 cloves, minced
* **Olive oil:** 2 tablespoons, plus more for drizzling
* **Lemon:** 1, juiced and zested
* **Dried oregano:** 1 teaspoon
* **Dried basil:** 1 teaspoon
* **Red pepper flakes:** 1/4 teaspoon (optional, for a little heat)
* **Salt:** To taste
* **Black pepper:** To taste
* **Optional garnishes:** Fresh parsley, lemon wedges

## Equipment You’ll Need

* **Grill:** Gas or charcoal grill
* **Grill basket or foil:** To prevent the cod from sticking to the grill
* **Large skillet or sauté pan:** For cooking the spinach and tomatoes
* **Tongs:** For flipping the cod
* **Mixing bowl:** For marinating the cod
* **Cutting board and knife:** For preparing the ingredients

## Step-by-Step Instructions

### Step 1: Prepare the Cod

1. Pat the cod fillets dry with paper towels. This will help them get a nice sear on the grill.
2. In a mixing bowl, whisk together 1 tablespoon of olive oil, lemon juice, lemon zest, oregano, basil, red pepper flakes (if using), salt, and pepper.
3. Place the cod fillets in the bowl and toss to coat them evenly with the marinade. Let them marinate for at least 15 minutes, or up to 30 minutes in the refrigerator. Do not marinate for longer than 30 minutes as the lemon juice can start to “cook” the fish.

### Step 2: Prepare the Spinach and Tomatoes

1. While the cod is marinating, heat the remaining 1 tablespoon of olive oil in a large skillet or sauté pan over medium heat.
2. Add the minced garlic and cook for about 30 seconds, or until fragrant. Be careful not to burn the garlic.
3. Add the halved cherry tomatoes and cook for about 5 minutes, or until they start to soften and release their juices.
4. Add the spinach to the skillet and cook until it wilts, about 2-3 minutes. Stir occasionally to ensure even cooking. If using mature spinach with thick stems, you might need to add a tablespoon or two of water to help it steam down.
5. Season the spinach and tomatoes with salt and pepper to taste. You can also add a squeeze of lemon juice for extra brightness.
6. Keep the spinach and tomatoes warm while you grill the cod.

### Step 3: Grill the Cod

1. Preheat your grill to medium-high heat (about 375-450°F or 190-232°C).
2. If you’re using a grill basket, lightly oil it to prevent the cod from sticking. Alternatively, you can wrap the cod in foil packets with a drizzle of olive oil.
3. Place the cod fillets on the grill or in the grill basket. If grilling directly on the grates, make sure they are clean and well-oiled.
4. Grill the cod for about 4-6 minutes per side, or until it’s cooked through and flakes easily with a fork. The exact cooking time will depend on the thickness of the fillets and the heat of your grill. Avoid overcooking, as cod can dry out quickly.
5. If the cod starts to brown too quickly, you can lower the heat or move it to a cooler part of the grill.

### Step 4: Assemble and Serve

1. Remove the grilled cod from the grill and place it on a serving platter.
2. Spoon the spinach and tomatoes over and around the cod fillets.
3. Garnish with fresh parsley and lemon wedges, if desired.
4. Serve immediately and enjoy!

## Tips for Grilling Cod Perfectly

* **Use fresh, high-quality cod:** The better the quality of the cod, the better the flavor and texture will be. Look for cod that is firm, white, and has a fresh, clean smell. Avoid cod that is discolored, slimy, or has a strong fishy odor.
* **Pat the cod dry:** Patting the cod dry with paper towels before marinating will help it get a better sear on the grill.
* **Don’t over-marinate:** Marinating the cod for too long can make it mushy. 15-30 minutes is the perfect amount of time to infuse the cod with flavor without compromising its texture.
* **Use a grill basket or foil:** Cod is a delicate fish that can easily stick to the grill. Using a grill basket or foil will prevent sticking and make it easier to flip the cod.
* **Preheat the grill properly:** A preheated grill will help the cod cook evenly and prevent it from sticking.
* **Don’t overcook the cod:** Cod can dry out quickly if it’s overcooked. Cook it just until it’s opaque and flakes easily with a fork.
* **Use a fish spatula:** A fish spatula is a thin, flexible spatula that’s designed for flipping delicate fish without breaking it.
* **Let the cod rest:** Letting the cod rest for a few minutes after grilling will allow the juices to redistribute, resulting in a more moist and flavorful fish.

## Variations and Substitutions

* **Fish:** You can substitute cod with other white fish, such as haddock, halibut, or tilapia. Salmon or sea bass would also work well, although they have a stronger flavor.
* **Vegetables:** Feel free to add other vegetables to the spinach and tomato mixture. Some good options include bell peppers, zucchini, onions, and mushrooms.
* **Herbs and Spices:** Experiment with different herbs and spices to customize the flavor of the dish. Some good options include thyme, rosemary, garlic powder, onion powder, and smoked paprika.
* **Cheese:** Sprinkle some grated Parmesan cheese or feta cheese over the spinach and tomatoes for extra flavor.
* **Lemon:** Lime can be used in place of lemon.
* **Spicy:** Add a pinch of cayenne pepper instead of red pepper flakes, or a dash of your favorite hot sauce for an extra kick.

## Serving Suggestions

This grilled cod with spinach and tomatoes is delicious served on its own, but it’s also great with a variety of side dishes. Here are a few suggestions:

* **Rice:** Serve the cod over a bed of white rice, brown rice, or quinoa.
* **Pasta:** Toss the spinach and tomatoes with pasta for a complete meal.
* **Potatoes:** Serve the cod with roasted potatoes, mashed potatoes, or potato salad.
* **Salad:** Serve the cod with a side salad for a light and healthy meal.
* **Crusty bread:** Serve the cod with crusty bread for dipping in the juices.

## Make Ahead Tips

* You can prepare the marinade ahead of time and store it in the refrigerator for up to 2 days.
* You can also wash and chop the spinach and tomatoes ahead of time and store them in separate containers in the refrigerator for up to 2 days.
* However, it’s best to cook the cod and spinach and tomatoes fresh, as they will taste best when they’re just made.

## Storage Instructions

* Store leftover grilled cod with spinach and tomatoes in an airtight container in the refrigerator for up to 3 days.
* Reheat the cod in the microwave or in a skillet over low heat. Be careful not to overcook it, as it can dry out.

## Nutritional Information (per serving, approximate)

* Calories: 300-350
* Protein: 35-40 grams
* Fat: 15-20 grams
* Carbohydrates: 10-15 grams
* Fiber: 5-7 grams

*Note: Nutritional information may vary depending on the specific ingredients and portion sizes used.*

## Conclusion

This grilled cod with spinach and tomatoes recipe is a healthy, delicious, and easy way to enjoy a flavorful meal. It’s perfect for busy weeknights, and it’s also versatile enough to be customized to your preferences. So give it a try and see why it’s become a favorite in our household! We hope you enjoy this simple yet elegant dish!

Enjoy cooking! Let me know how you get on in the comments below!