Pan-Seared Cod with Garlic Cream Sauce over Sautéed Spinach

Description

This elegant yet easy seafood dish combines the delicate flakiness of pan-seared cod with a rich, velvety garlic cream sauce, served over a bed of tender, buttery spinach. The cod is seasoned and seared to golden perfection, while the creamy garlic sauce adds a luxurious touch without overpowering the fish’s mild flavor. Perfect for a healthy weeknight dinner or an impressive dinner party entrée.

Ingredients for Pan-Seared Cod with Garlic Cream Sauce over Sautéed Spinach

• 4 cod fillets (about 6 oz each), skinless and boneless

• 2 tbsp olive oil or unsalted butter

• 1 tsp salt

• ½ tsp black pepper

• ½ tsp paprika (optional, for color)

For the Garlic Cream Sauce:

• 2 tbsp unsalted butter

• 4 garlic cloves, minced

• 1 cup heavy cream (or half-and-half for a lighter version)

• ½ cup chicken or vegetable broth

• ¼ cup grated Parmesan cheese

• ½ tsp dried thyme (or 1 tsp fresh)

• Salt & pepper to taste

• Juice of ½ lemon (optional, for brightness)

For the Sautéed Spinach:

• 1 tbsp olive oil or butter

• 10 oz fresh spinach leaves (about 6–7 cups)

• 2 garlic cloves, sliced thin

• Pinch of salt

Instructions

1. Prepare the Cod:

   • Pat cod fillets dry with paper towels. Season both sides with salt, pepper, and paprika.

2. Sear the Cod:

   • Heat olive oil/butter in a large skillet over medium-high heat.

   • Add cod fillets and cook 3–4 minutes per side, until golden and flaky. Remove from skillet and keep warm.

3. Make the Garlic Cream Sauce:

   • In the same skillet, reduce heat to medium. Add butter and minced garlic; sauté for 30 seconds until fragrant.

   • Pour in broth and cream, stir in Parmesan, and add thyme. Simmer for 3–4 minutes until slightly thickened.

   • Season with salt, pepper, and lemon juice (if using).

4. Sauté the Spinach:

   • In a separate skillet, heat olive oil/butter over medium heat.

   • Add garlic slices, cook for 30 seconds, then toss in spinach.

   • Cook 1–2 minutes until wilted. Season lightly with salt.

5. Assemble:

   • Place a bed of sautéed spinach on each plate, top with a cod fillet, and spoon garlic cream sauce over the fish. Serve hot.

Notes

• Cod can be replaced with haddock, halibut, or tilapia.

• For extra flavor, add a splash of white wine to the sauce before the cream.

• If you like a thicker sauce, let it simmer longer or whisk in ½ tsp cornstarch mixed with water.

Tips

• Patting the fish dry ensures better searing.

• Don’t overcook cod—it becomes tough quickly. Remove it as soon as it flakes easily.

• Use fresh spinach for the best texture; frozen spinach works but should be thawed and drained well.

Servings

• Yield: 4 servings

• Serving Size: 1 cod fillet + spinach + sauce

Nutritional Info (Approx. per serving)

• Calories: 365 kcal

• Protein: 31 g

• Fat: 24 g

• Saturated Fat: 12 g

• Carbohydrates: 6 g

• Fiber: 2 g

• Sugar: 2 g

• Sodium: 520 mg

Health Benefits

• Cod: Lean, high-protein fish rich in B vitamins and omega-3 fatty acids.

• Spinach: Packed with iron, vitamin K, magnesium, and antioxidants.

• Garlic: Supports immune function and heart health.

• Balanced Dish: Low in carbs, high in nutrients, and great for a light but satisfying meal.

Q&A

Q: Can I make this dairy-free?
A: Yes, substitute coconut cream for heavy cream and omit Parmesan or use a dairy-free cheese.

Q: What side dishes pair well with this?
A: Roasted potatoes, rice pilaf, or crusty bread for sauce dipping.

Q: Can I use frozen cod?
A: Yes, thaw completely and pat dry before cooking.

Q: Can I make the sauce ahead of time?
A: Yes, store it in the fridge for up to 2 days, then reheat gently over low heat.