Herbed Cod with Black Bean & Spinach Medley

Name: Herbed Cod with Black Bean & Spinach Medley
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 2 servings
Cuisine: American
Ingredients: 12 ounce cod fillet; 0.5 cup black beans (no salt added, rinsed and drained); 2 cup baby spinach (raw); 0.25 head cauliflower (chopped into small florets); 1 tablespoon olive oil; 2 clove garlic (minced); 1 lemon; 1 teaspoon dried dill; 1 teaspoon dried parsley; 0.125 teaspoon salt; 0.25 teaspoon black pepper (freshly ground)

Flaky baked cod seasoned with a delicate herb blend, served alongside a fiber-rich medley of black beans and tender spinach, brightened with a hint of lemon.

Prep: 15 min
Cook: 25 min
Total: 40 min
Servings: 2
Cuisine: American
Difficulty: Easy
Cost: $6.28/serving

Dietary

Gluten-Free
Dairy-Free
Nut-Free
Soy-Free
Egg-Free
Pescatarian
Low-Carb
Low-Fat
Low-Sugar
High-Protein

Ingredients

12 ounce cod fillet
0.5 cup black beans (no salt added, rinsed and drained)
2 cup baby spinach (raw)
0.25 head cauliflower (chopped into small florets)
1 tablespoon olive oil
2 clove garlic (minced)
1 lemon
1 teaspoon dried dill
1 teaspoon dried parsley
0.125 teaspoon salt
0.25 teaspoon black pepper (freshly ground)

Instructions

Preheat your oven to 400°F (200°C). Lightly grease a baking sheet with 1/2 tablespoon of the olive oil. Pat the cod fillets dry with paper towels.
In a small bowl, combine the dried dill, dried parsley, 1/16 teaspoon of salt, and 1/8 teaspoon of black pepper. Sprinkle this herb mixture evenly over both sides of the cod fillets.
Place the seasoned cod fillets on the prepared baking sheet. Around the cod, scatter the chopped cauliflower florets. Drizzle the cauliflower with the remaining 1/2 tablespoon of olive oil and season with 1/16 teaspoon of salt and 1/8 teaspoon of black pepper.
Roast for 12-15 minutes, or until the cod is cooked through and flakes easily with a fork and the cauliflower is tender-crisp.
While the cod and cauliflower roast, heat a small skillet over medium heat. Add the minced garlic and sauté for 1 minute until fragrant.
Stir in the rinsed black beans and cook for 3-4 minutes, allowing them to heat through. Then add the baby spinach and cook until just wilted, about 1-2 minutes.
To serve, place one roasted cod fillet on a plate, alongside half of the roasted cauliflower and the black bean and spinach medley. Squeeze fresh lemon juice over the cod and serve with a lemon wedge.

Notes

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or oven.

Nutrition (per serving)

Calories: 309
Protein: 32.5 g
Carbohydrates: 23.5 g
Fat: 7.5 g
Fiber: 6.7 g
Sodium: 953 mg
Saturated Fat: 1 g
Sugar: 4.2 g
Cholesterol: 75 mg