Lemon Baked Cod
508
Calories
44g
Protein
53g
Carbs
14g
Fat
Delicate cod baked with lemon, served with green beans and potato. Light, clean, and easy.
Kcal 508 · Protein 44 g · Carbs 53 g · $ 4.00 per serving
Protein 44g · Carbs 53g · Fat 14g
10 min
Prep
25 min
Cook
$ 4
Per Plate
508
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 6 oz cod, whole
- 1 lemon, sliced
- 1.5 cups cooked green beans (from about 2 cups raw)
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1 potato, cubed
- 1 tbsp olive oil
- 12 oz cod, whole
- 2 lemon, sliced
- 3 cups cooked green beans (from about 4 cups raw)
- 2 cups cooked spinach (from 20 oz raw, 2 bags)
- 2 potato, cubed
- 2 tbsp olive oil
- 24 oz cod, whole
- 4 lemon, sliced
- 6 cups cooked green beans (from about 8 cups raw)
- 4 cups cooked spinach (from 40 oz raw, 4 bags)
- 4 potato, cubed
- 4 tbsp olive oil
- 36 oz cod, whole
- 6 lemon, sliced
- 9 cups cooked green beans (from about 12 cups raw)
- 6 cups cooked spinach (from 60 oz raw, 6 bags)
- 6 potato, cubed
- 6 tbsp olive oil
- 48 oz cod, whole
- 8 lemon, sliced
- 12 cups cooked green beans (from about 16 cups raw)
- 8 cups cooked spinach (from 80 oz raw, 8 bags)
- 8 potato, cubed
- 8 tbsp olive oil
Before You Start
Heat the oven to 400°F, cube the potato small, and pat the cod dry so it bakes instead of steams.
How To Make It
- Heat the oven to 400°F and line a tray with parchment.
- Spread the green beans and potato on the tray, toss with the olive oil, and roast 10 minutes, until the potato edges begin to soften.
- Lay the cod alongside, top with the lemon slices and a pinch of salt, and roast 12 to 15 minutes, until the cod flakes easily and reaches 145°F in the thickest part.
- Wilt the spinach in a pan, 1 to 2 minutes, until just collapsed and bright.
- Plate the cod with the potato, green beans, and spinach, and serve hot.
Fix It: If the fish is done but the potato is firm, move the cod to a plate and give the tray five more minutes.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 25 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories508
- Protein44g
- Carbs53g
- Fat14g
- Fiber12g
- Sodium138mg
Bonus Benefits
- Joint Comfort
- Inflammation
- Eating Well
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Cod: lean protein, reported to keep you full without heavy fat.
Lemon: vitamin C, reported to lift the iron off your greens.
Cod: lean protein, reported to keep you full without heavy fat.
Lemon: vitamin C, reported to lift the iron off your greens.
Tools For This Recipe
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