Baked Cod Over Spinach and Couscous Recipe

Looking for an easy Baked Cod Over Spinach and Couscous recipe? Learn how to make Baked Cod Over Spinach and Couscous using healthy ingredients.


Submitted by sheila130

Makes 4 servings



Healthy Meal Prep time 10 Minutes cook time 20 minutes

Recipe Ingredients for Baked Cod Over Spinach and Couscous

1 1/3 cup couscous
1 1/3 cup fat free chicken broth
1 lb Cod
1/4 cup fat free Italian dressing
4 cups baby spinach leaves
1/4 cup shredded Parmesan cheese

Recipe Directions for Baked Cod Over Spinach and Couscous

  1. Preheat oven to 350F

  2. Cut 4 20x18 inch sheets of heavy duty foil

  3. Place 1/3 cup couscous in the center of each sheet

  4. bring up edges of foil slightly to form a rim. Gently pour 1/3 cup broth over each mound of couscous. Top each with 1 cod fillet, drizzle with 1 tbsp of dressing, and season with salt and pepper to taste. Bring up foil sides. fold top and ends to seal pocket leaving room for heat to circulate inside

  5. Place pockets on a backing sheet, Bake 15 to 20 minutes. Remove from oven and gently open pockets. Arrange 1 cup of spinach on each fillet and sprinkle with Parmesan. Reseal foil and let stand 3 minutes to wilt spinach and melt cheese

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 303.8g
Amount Per Serving
Calories
393
Calories from Fat
35
% Daily Value*
Total Fat
3.9g
6%
Saturated Fat
1.6g
8%
Trans Fat
0.0g
Cholesterol
68mg
23%
Sodium
683mg
28%
Potassium
635mg
18%
Total Carbohydrates
48.1g
16%
Dietary Fiber
3.7g
15%
Sugars
1.5g
Protein
38.4g
Vitamin A 58% Vitamin C 16%
Calcium 14% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in saturated fat
  • Low in sugar
  • High in selenium
  • High in vitamin A
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