Oh, let me tell you about grilled cod with spinach and tomatoes—it’s one of those dishes that makes my heart sing! Picture this: succulent cod fillets kissed by the grill, paired with vibrant, sautéed spinach and sweet cherry tomatoes. It’s not just a feast for the eyes; it’s a celebration of flavor and health! I love how easy it is to whip up, making it perfect for a weeknight dinner or impressing guests without breaking a sweat. Plus, it’s packed with protein and low in fat, so you can indulge guilt-free. Trust me, once you try this dish, you’ll be coming back for seconds! It’s that good!

Ingredients for Grilled Cod with Spinach and Tomatoes

Gather these simple yet fresh ingredients to create your delicious grilled cod with spinach and tomatoes:

2 cod fillets (about 6 ounces each)
2 cups fresh spinach (washed and stems removed)
1 cup cherry tomatoes, halved (these add a burst of sweetness!)
2 tablespoons olive oil (extra virgin for a richer flavor)
2 cloves garlic, minced (feel free to adjust if you love garlic as much as I do)
Salt to taste (I usually start with about ½ teaspoon)
Pepper to taste (freshly cracked is best!)
Lemon wedges for serving (to brighten up the dish)

Make sure everything is prepped and ready to go before you start cooking—this will make the process so much smoother and more enjoyable!

How to Prepare Grilled Cod with Spinach and Tomatoes

Alright, let’s get cooking! Follow these steps to create the most mouthwatering grilled cod with spinach and tomatoes. Trust me, it’ll be a breeze!

Preheat the Grill

First things first, preheat your grill to medium-high heat—around 375°F to 450°F (190°C to 232°C). You want it nice and hot so that beautiful grill marks form on your cod and it cooks evenly. While it’s heating up, you can prep the rest of your ingredients!

Prepare the Cod Fillets

In a small bowl, mix together the olive oil, minced garlic, salt, and pepper. It’s such a simple combo, but it really elevates the flavor of the fish! Now, take your cod fillets and brush them generously with this mixture. Make sure they’re well-coated, so they soak up all that garlicky goodness.

Grill the Cod

Now, it’s time to grill! Place the cod fillets on the hot grill and cook them for about 4-5 minutes on each side. You’ll know they’re ready to flip when they release easily from the grill and have those gorgeous, charred lines. The fish should be opaque and flake easily with a fork—perfectly cooked!

Sauté the Spinach and Tomatoes

While the cod is grilling, grab a skillet and heat it over medium heat. Toss in your fresh spinach and halved cherry tomatoes, stirring them around until the spinach wilts and the tomatoes soften up—this should take about 3-4 minutes. You’ll love how vibrant and fragrant this fills your kitchen!

Serve the Dish

Now, for the fun part—let’s plate it up! Place a generous bed of the sautéed spinach and tomatoes on each plate, then top it with a perfectly grilled cod fillet. Don’t forget to garnish with lemon wedges for that zesty kick! Wow, just wow! This dish is not only a feast for the taste buds but also a treat for the eyes.

FAQ Section

Can I use frozen cod for this recipe?
Absolutely! Just make sure to thaw it completely in the refrigerator before grilling. Frozen cod can be just as delicious if properly prepared!

What can I substitute for spinach?
If you’re not a fan of spinach, you can use kale or Swiss chard instead. Both will offer a lovely flavor and texture that pairs beautifully with the cod.

How do I know when the cod is cooked through?
Great question! The cod is done when it’s opaque and flakes easily with a fork. If you have a food thermometer, you’re looking for an internal temperature of 145°F (63°C).

Can I make this dish ahead of time?
I recommend enjoying it fresh for the best flavor, but you can prep the ingredients in advance. Just grill the cod and sauté the veggies right before serving for that vibrant taste!

What sides go well with grilled cod?
Some lovely sides for this dish include quinoa, a fresh garden salad, or even roasted potatoes. They add a nice balance to the meal and keep things light and healthy!

Why You’ll Love This Recipe

Light and healthy—packed with protein and low in fat!
Quick prep and cook time—ready in just 20 minutes!
Vibrant flavors from fresh ingredients—garlic, spinach, and sweet tomatoes!
Perfectly flaky cod that’s easy to grill, even for beginners!
Versatile dish that pairs wonderfully with various sides.

Tips for Success

Let me share some of my go-to tips to ensure your grilled cod with spinach and tomatoes turns out absolutely perfect! First, make sure your grill is well-oiled to prevent sticking—nobody wants their beautiful cod fillets to tear apart! Also, don’t rush the grilling process; let the fish cook undisturbed for those glorious grill marks. If you’re unsure, use a spatula to gently lift a corner—if it releases easily, it’s ready to flip!

When sautéing the spinach and tomatoes, keep an eye on the heat; medium is just right to prevent burning. And don’t forget to taste as you go! Adjust the seasoning if needed—your palate will thank you. Lastly, serve immediately for the best flavor and texture. Trust me, it’s worth the wait for that fresh, vibrant dish!

Nutritional Information for Grilled Cod with Spinach and Tomatoes

Now, let’s talk nutrition! This grilled cod with spinach and tomatoes not only delights the taste buds but also packs a healthy punch. Here’s a breakdown of the typical nutritional values you can expect per serving (one cod fillet):

Calories: 250
Fat: 10g
Saturated Fat: 1g
Unsaturated Fat: 8g
Trans Fat: 0g
Cholesterol: 70mg
Sodium: 60mg
Carbohydrates: 8g
Fiber: 2g
Sugar: 2g
Protein: 30g

Keep in mind that these values are estimates and can vary based on the specific brands and ingredients you choose. It’s always a great idea to check nutrition labels for the most accurate information. Enjoy your healthy dish guilt-free!

Suggested Pairings

If you’re wondering what to serve alongside your grilled cod with spinach and tomatoes, I’ve got some delightful suggestions for you! A light quinoa salad with cucumbers and a tangy lemon vinaigrette would complement the flavors beautifully. You could also whip up some roasted asparagus drizzled with balsamic glaze for a touch of elegance. And let’s not forget a crisp white wine, like Sauvignon Blanc—it pairs perfectly with the fresh fish! Whatever you choose, these sides will elevate your meal and make it a memorable dining experience!

Grilled Cod with Spinach and Tomatoes: 5 Reasons to Love It

Author: [email protected]
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Yield: 2 servings 1x
Category: Main Dish
Method: Grilling
Cuisine: American
Diet: Low Fat

Print Recipe

Description

Grilled cod served with fresh spinach and tomatoes.

Ingredients

Scale

2 cod fillets
2 cups fresh spinach
1 cup cherry tomatoes, halved
2 tablespoons olive oil
2 cloves garlic, minced
Salt to taste
Pepper to taste
Lemon wedges for serving

Instructions

Preheat the grill to medium-high heat.
In a bowl, mix olive oil, garlic, salt, and pepper.
Brush the cod fillets with the olive oil mixture.
Grill the cod for 4-5 minutes per side until cooked through.
In a skillet, sauté spinach and cherry tomatoes until spinach wilts.
Serve the grilled cod over the spinach and tomatoes.
Garnish with lemon wedges.

Notes

Adjust seasoning as desired.
Serve immediately for best flavor.

Nutrition

Serving Size: 1 fillet
Calories: 250
Sugar: 2g
Sodium: 60mg
Fat: 10g
Saturated Fat: 1g
Unsaturated Fat: 8g
Trans Fat: 0g
Carbohydrates: 8g
Fiber: 2g
Protein: 30g
Cholesterol: 70mg

Keywords: grilled cod with spinach and tomatoes

Spread the love