With quick healthy recipes like this delicious fish, ready in only 25 minutes, it’s  easy to eat right and leave the packaged food behind.


Zest and juice of 1 lemon, divided

1/2 cup sliced almonds, coarsely chopped

1 tablespoon finely chopped fresh dill or 1 teaspoon dried

1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided

1 teaspoon kosher salt, divided

Freshly ground pepper to taste

1 1/4 pounds Pacific cod or halibut (see Note), cut into 4 portions

4 teaspoons Dijon mustard

2 cloves garlic, slivered

1 pound baby spinach

Lemon wedges for garnish


1. Preheat oven to 400°F. Lightly oil the baking sheet.

2. Combine lemon zest, almonds, dill, 1 tablespoon oil, 1/2 teaspoon salt and pepper in a small bowl. Place fish on the prepared baking sheet and spread each portion with 1 teaspoon mustard. Divide the almond mixture among the portions, pressing it onto the mustard.

3. Bake the fish until opaque in the center, about 7 to 9 minutes, depending on thickness.

4. Meanwhile, heat the remaining 2 teaspoons oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant but not brown, about 30 seconds. Stir in spinach, lemon juice and the remaining 1/2 teaspoon salt; season with pepper. Cook, stirring often, until the spinach is just wilted, 2 to 4 minutes. Cover to keep warm. Serve the fish with the spinach and lemon wedges, if desired.

Tips & Notes

Note: Pacific cod, a.k.a. Alaska cod, is considered a good choice for the environment because it is sustainably fished and has a larger, more stable population.


Per serving: 249 calories; 13 g fat ( 1 g sat , 8 g mono ); 46 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 28 g protein; 4 g fiber; 496 mg sodium; 1025 mg potassium.

Nutrition Bonus: Vitamin A (184% daily value), Vitamin C (37% dv), Folate (36% dv), Magnesium (35% dv), Potassium (29% dv), Iron (22% dv), Calcium (17% dv)

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 3 lean meat, 2 fat


From Eating Well

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