Baked Cod with Garlic Spinach

Looking for a clean, healthy dinner that’s as easy to prepare as it is delicious? Baked Cod with Garlic Spinach is a fantastic go-to recipe. This dish brings together tender, flaky cod fillets and garlicky sautéed spinach for a satisfying, balanced meal that’s packed with flavor and nutrients—but low in calories and carbs.

Cod is an ideal fish for those who want something mild yet rich in protein. It’s low in fat, cooks quickly, and takes on the flavor of whatever you pair it with. When baked, it becomes perfectly moist and flaky, with a gentle texture that’s hard to resist.

The garlic spinach rounds out the meal with leafy green goodness. Spinach is a nutrient powerhouse, full of vitamins, minerals, and antioxidants. Cooking it with fresh garlic and a bit of olive oil gives it a savory depth and subtle spice that complements the cod beautifully. A squeeze of fresh lemon adds a bright finish, tying the dish together without the need for heavy sauces or complicated seasonings.

What Makes This Dish a Weeknight Favorite

• Clean Ingredients: Nothing processed—just simple, wholesome foods.

• Quick Cook Time: Ready in about 25–30 minutes from start to finish.

• High in Lean Protein: Great for keeping you full and energized without excess calories.

• Naturally Low-Carb: Perfect for keto, paleo, or anyone watching their carb intake.

• Beginner-Friendly: Minimal steps and easy-to-follow instructions.

This recipe fits easily into a clean eating lifestyle and supports weight management goals without making you feel like you’re missing out. You won’t need to rely on butter-drenched fish or calorie-heavy sides to feel satisfied.

Healthy and Weight-Loss Friendly

When you're trying to stick to healthy habits, it helps to have a recipe like this in your regular rotation. Baked cod is lean, low in calories, and offers a substantial amount of high-quality protein per serving. That means it keeps you full longer, supports muscle maintenance, and fuels your body with the nutrients it needs.

The spinach not only adds fiber and antioxidants, but also creates a rich, savory base for the cod. You get flavor and nutrition all in one pan. Plus, using olive oil and fresh garlic to season the spinach keeps things heart-healthy and delicious.

This meal is light enough for lunch, satisfying enough for dinner, and easy enough for busy nights when you don’t have time to prep a complicated dish.

Side Dish Pairings to Consider

While this dish is fantastic on its own, you can always round it out with a few healthy additions if you’re in the mood for something extra:

• Roasted vegetables like Brussels sprouts, carrots, or asparagus.

• Cauliflower mash or cauliflower rice for a hearty, low-carb side.

• Zucchini or spaghetti squash for a fresh, pasta-like alternative.

• A green salad with lemon vinaigrette to keep things light and crisp.

If you're not following a strict low-carb plan, feel free to enjoy this cod with a scoop of brown rice, some couscous, or even a slice of whole-grain bread to soak up those garlicky spinach juices.

Meal Prep and Storage Tips

One of the great things about this recipe is how well it holds up as leftovers. You can easily bake several portions at once and refrigerate them for quick meals during the week. Store the cod and spinach separately in airtight containers for best texture and freshness.

When it’s time to reheat, just warm the cod gently in the oven or microwave and give the spinach a quick sauté or microwave zap. A splash of lemon juice or a drizzle of olive oil can help freshen things up after storing.

Just note that fish doesn’t freeze as well as some other proteins—it can become rubbery after thawing—so it’s best enjoyed within 2–3 days of cooking.

Easy Ways to Customize the Dish

The beauty of this meal is in its versatility. You can mix things up without adding extra prep time:

• Add chili flakes for a little kick of heat.

• Swap spinach for kale or Swiss chard if you want to try different greens.

• Use herbs like dill, basil, or parsley for extra freshness.

• Add lemon zest to the cod before baking for a citrusy twist.

• Top the fish with sliced olives or cherry tomatoes for added color and flavor.

You can also substitute the cod with other mild white fish like halibut, tilapia, or haddock. Just be sure to adjust the baking time based on the thickness of the fillets.

Nutritional Breakdown (Per Serving)

Here’s a general idea of the nutrition you can expect per serving (based on a 5 oz cod fillet and a cup of cooked spinach with olive oil):

• Calories: Around 320

• Protein: 32–35g

• Fat: 14–18g

• Carbs: 5–7g

• Fiber: 2–3g

These numbers make it an ideal choice for those looking to maintain a high-protein, low-carb meal plan without sacrificing flavor or satisfaction.

Better Than Takeout—and Better for You

You don’t need to go out to a fancy restaurant to enjoy a beautifully cooked fish dish. In fact, this baked cod with garlic spinach might just outshine your favorite seafood spot. It’s cleaner, quicker, and lets you control exactly what’s going into your body.

And unlike takeout, this meal won’t leave you feeling heavy or sluggish. Instead, you’ll feel light, nourished, and energized—exactly how you should after a healthy dinner.

Final Thoughts

Baked Cod with Garlic Spinach is the kind of recipe you’ll find yourself making again and again. It’s fast, flavorful, and full of wholesome ingredients that work with nearly every healthy eating plan. Whether you’re focused on weight loss, fueling your workouts, or just getting more real food onto your plate, this dish delivers.

Simple doesn’t have to mean boring—and this recipe proves that. With just a few fresh ingredients, you get a meal that’s elegant enough to serve to guests and easy enough to whip up on a busy Tuesday night.

If you’re searching for a reliable dinner option that’s low in carbs, rich in protein, and packed with flavor, give this Baked Cod with Garlic Spinach a try. It might just earn a permanent spot in your weekly dinner lineup.

 

Baked Cod with Garlic Spinach Recipe

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Ingredients 

Directions

Baked Cod with Garlic Spinach is one of many healthy recipe ideas that you can find on our recipe page. 

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