SautéEd Cod with Capers On a Bed of Spinach Recipe

Looking for an easy Sautéed Cod with Capers on a bed of Spinach recipe? Learn how to make Sautéed Cod with Capers on a bed of Spinach using healthy ingredients.


Submitted by dmillerz

Makes 2 servings



A dish with Fish and capers on a bed of spinach for a low fat, high iron and potassium meal

Recipe Ingredients for Sautéed Cod with Capers on a bed of Spinach

8 oz Fillets Cod
0.13 tsp Sea Salt
0.13 tsp Pepper, Black
1 tbsp Olive Oil
1 tbsp Butter
2 tbsp chopped Shallots
1 tbsp, drained Capers, Canned
0.5 oz Lemon Juice
3 cup Spinach
1 tbsp Olive Oil
0.5 oz Lemon Juice

Recipe Directions for Sautéed Cod with Capers on a bed of Spinach

  1. Sprinkle fish evenly with salt and pepper. Heat a large cast iron skillet over medium-high heat with butter and 2 tablespoons of olive oil. Add the 2 fillets to the pan; sauté one and one half minutes or until browned. Carefully turn fillets; sauté an additional 1 and one half minute or until fish flakes easily when tested with a fork or until desired doneness. Place fillets on a plate. Keep warm.

  2. Add shallots to skillet for approx 45 seconds stirring frequently. Add capers and lemon and remaining olive oil to make dressing. Remove from heat immediately.

  3. Plate the spinach. Place the cod on the bed of spinach and pour the dressing over the fish and spinach. Serve hot.

Categories

Main Dish

Nutrition Facts
Serving Size 207.9g
Amount Per Serving
Calories
265
Calories from Fat
177
% Daily Value*
Total Fat
19.7g
30%
Saturated Fat
5.7g
28%
Trans Fat
0.0g
Cholesterol
88mg
29%
Sodium
575mg
24%
Potassium
308mg
9%
Total Carbohydrates
4.9g
2%
Dietary Fiber
1.2g
5%
Sugars
0.6g
Protein
19.0g
Vitamin A 91% Vitamin C 34%
Calcium 7% Iron 8%
* 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
92% confidence
C
  Good points
  • Very low in sugar
  • Very high in vitamin A
  • High in vitamin C
  •   Bad points
  • High in saturated fat
  • High in cholesterol
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