Baked Cod with Carrots and Spinach
Baked Cod with Carrots and Spinach is a light, oven-baked dish featuring tender white fish fillets nestled with sweet carrots and earthy spinach. This preparation is common in coastal regions of Europe and North America, where fresh cod is a staple, often seasoned simply with herbs, garlic, and a touch of olive oil to let the natural flavors shine.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates, making it an excellent choice for a balanced meal. It provides key nutrients like omega-3 fatty acids, vitamin A from carrots, and iron from spinach, with a typical serving containing roughly 250-350 calories.
Nutrition breakdown
| Calories | 290 kcal |
| Protein | 32 g |
| Carbs | 12 g |
| Fat | 12 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 380 mg |
| Vitamin A | 450 µg |
| Vitamin C | 18 mg |
| Iron | 2.5 mg |
| Potassium | 620 mg |
| Vitamin B12 | 1.8 µg |
| Omega-3 | 0.5 g |
| Magnesium | 45 mg |
| Phosphorus | 280 mg |
Per 1 fillet with vegetables (225 g) · estimated, varies by recipe
💡 What's interesting
Culturally, cod has been a historically important fish for trade and sustenance, especially in places like Portugal and Scandinavia. Nutritionally, the combination offers a complete protein source alongside vegetables that boost vitamin and mineral intake without adding significant fat.
