Health

Cod With Pine Nut Brown Butter and Garlicky Spinach

cod-butter-spinach Photo: Leigh Beisch

Ingredients

  • 1 tablespoon butter
  • 3 tablespoons pine nuts
  • 3 tablespoons fresh lemon juice, divided
  • 4 cod or sole fillets (about 5 ounces each)
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 3 teaspoons olive oil, divided
  • 2 garlic cloves, minced
  • 2 (10-ounce) packages fresh spinach, washed and trimmed
  • Lemon wedges

Preparation


1. Melt butter in large, heavy nonstick skillet over medium heat. Add nuts and 2 tablespoons lemon juice, and stir; cook 1 minute or until nuts are golden brown. Remove from pan and set aside.

2. Season fish with salt and pepper. Add 2 teaspoons oil to skillet over medium-high heat. Add fish; cook 2 minutes per side, until it flakes. Transfer to platter; place nuts on top of fish. Tent with foil to keep warm.

3. Wipe skillet clean with a paper towel. Warm remaining 1 teaspoon oil over medium heat. Add garlic and spinach; cook 5 minutes, stirring until spinach wilts. Add remaining lemon juice; cook 1 minute to blend flavors. Place spinach on serving platter; top with fillets. Serve with lemon wedges.


  • Prep Time:
  • Cook Time:

  • Browning the nuts in a small amount of butter adds a rich flavor to this quick dish.
  • Yield: 4 servings (serving size: 1 fillet and 1/3 cup spinach)

Nutritional Information

Calories per serving: 239
Fat per serving: 12g
Saturated fat per serving: 3g
Monounsaturated fat per serving: 5g
Polyunsaturated fat per serving: 3g
Protein per serving: 27g
Carbohydrate per serving: 8g
Fiber per serving: 3g
Cholesterol per serving: 61mg
Iron per serving: 5mg
Sodium per serving: 329mg
Calcium per serving: 160mg

Good to Know

Fish is high in omega-3 fatty acids and lean protein. Served over spinach, which is rich in heart-healthy folate, this dish packs a nutrient punch. A small side of whole grain rice is filled with fiber and will keep you full longer.

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