Cod With Pine Nut Brown Butter and Garlicky Spinach

Gluten Free
Health score
58%
Cod With Pine Nut Brown Butter and Garlicky Spinach
21 min.
4
239kcal

Suggestions


Indulge in a delightful culinary experience with our Cod With Pine Nut Brown Butter and Garlicky Spinach recipe. This dish is not only a feast for the eyes but also a celebration of flavors that will tantalize your taste buds. Imagine tender, flaky cod fillets, perfectly seasoned and topped with a rich, nutty brown butter sauce that brings a luxurious touch to your meal. The addition of toasted pine nuts adds a delightful crunch, while the fresh lemon juice brightens the dish, making it a refreshing choice for any occasion.

In just 21 minutes, you can create a wholesome, gluten-free meal that serves four, making it perfect for family dinners or a cozy lunch with friends. The garlicky spinach, sautéed to perfection, complements the fish beautifully, providing a nutritious and vibrant side that balances the richness of the butter sauce. With only 239 calories per serving, this dish is a guilt-free indulgence that doesn’t compromise on taste.

Whether you’re a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding. Serve it with lemon wedges for an extra zing, and watch as your loved ones savor every bite. Elevate your dining experience with this elegant yet simple dish that embodies the essence of home-cooked goodness.

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • tablespoon butter 
  •  garlic clove minced
  • tablespoons juice of lemon fresh divided
  • servings lemon wedges 
  • teaspoons olive oil divided
  • tablespoons pinenuts 
  • 0.5 teaspoon salt 
  • 20 ounces sole 
  • 20 ounce pkt spinach fresh washed and trimmed

Equipment

  • frying pan
  • paper towels
  • aluminum foil

Directions

  1. Melt butter in large, heavy nonstick skillet over medium heat.
  2. Add nuts and 2 tablespoons lemon juice, and stir; cook 1 minute or until nuts are golden brown.
  3. Remove from pan and set aside.
  4. Season fish with salt and pepper.
  5. Add 2 teaspoons oil to skillet over medium-high heat.
  6. Add fish; cook 2 minutes per side, until it flakes.
  7. Transfer to platter; place nuts on top of fish. Tent with foil to keep warm.
  8. Wipe skillet clean with a paper towel. Warm remaining 1 teaspoon oil over medium heat.
  9. Add garlic and spinach; cook 5 minutes, stirring until spinach wilts.
  10. Add remaining lemon juice; cook 1 minute to blend flavors.
  11. Place spinach on serving platter; top with fillets.
  12. Serve with lemon wedges.

Nutrition Facts

Calories239kcal
Protein36.5%
Fat51.4%
Carbs12.1%

Properties

Glycemic Index
42.38
Glycemic Load
0.82
Inflammation Score
-10
Nutrition Score
36.648260572682%

Flavonoids

Eriodictyol
0.76mg
Hesperetin
1.91mg
Naringenin
0.16mg
Luteolin
1.07mg
Kaempferol
9.05mg
Myricetin
0.53mg
Quercetin
5.71mg

Nutrients percent of daily need

Calories:239.23kcal
11.96%
Fat:14.3g
22%
Saturated Fat:3.3g
20.64%
Carbohydrates:7.58g
2.53%
Net Carbohydrates:4.06g
1.47%
Sugar:1.19g
1.32%
Cholesterol:71.31mg
23.77%
Sodium:540.61mg
23.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.85g
45.69%
Vitamin K:691.11µg
658.2%
Vitamin A:13429.8IU
268.6%
Manganese:1.99mg
99.74%
Folate:287.16µg
71.79%
Selenium:39.44µg
56.35%
Vitamin C:45.24mg
54.84%
Phosphorus:474.18mg
47.42%
Magnesium:157.74mg
39.44%
Vitamin E:5mg
33.36%
Potassium:1084.1mg
30.97%
Vitamin B12:1.61µg
26.79%
Vitamin D:3.97µg
26.46%
Iron:4.58mg
25.47%
Vitamin B6:0.45mg
22.37%
Vitamin B2:0.32mg
18.72%
Calcium:176.55mg
17.66%
Copper:0.32mg
15.94%
Vitamin B3:2.85mg
14.27%
Fiber:3.52g
14.08%
Vitamin B1:0.18mg
11.7%
Zinc:1.72mg
11.45%
Vitamin B5:0.41mg
4.09%
Source:My Recipes