24-Hour Crisis Hotline: (877)SAFEGBC or (877)723-3422 Mental Health & Substance Abuse Issues

6502 Nursery Drive, Suite 100
Victoria, TX 77904
(361)575-0611
(800)421-8825
Fax: (361)578-5500

Nutrition
Resources
Basic InformationLatest News
Getting Your Protein From Plants a Recipe for LongevityUpping Fruit, Veggies, Grain Intake Can Cut Your Diabetes Risk by 25%Healthier School Meal Programs Helped Poorer Kids Beat Obesity: StudyExcess Sugar Is No Sweet Deal for Your HeartAHA News: A Healthier Frozen Treat for Hot Summer DaysIntestinal Illness Spurs Recall of Bagged Salads Sold at Walmart, AldiHealthier Meals Could Mean Fewer Strokes, Heart AttacksWhat Difference Do Calorie Counts on Menus Make?Female Athletes Shortchange Themselves on NutritionMilk Chocolate, Dairy and Fatty Foods Tied to Acne in AdultsLatest in Cancer Prevention: Move More, Ditch Beer and BaconFor Tasty Tomatoes, Either the Fridge or the Counter Is OK: StudyAHA News: Calorie Data on Menus Could Generate Significant Health, Economic BenefitsHealth Warning Labels Could Cut Soda SalesWhere Are Kids Getting the Most 'Empty Calories'?AHA News: A Nutritious Side Dish to Grill This Memorial DayAHA News: Cooking More at Home? Diverse Food Cultures Can Expand Heart-Healthy MenuEven One High-Fat Meal May Dull Your MindToo Many Sugary Sodas Might Harm Your KidneysCan Fruits, Tea Help Fend Off Alzheimer's Disease?More Evidence Sugary Drinks Harm Women's HeartsIn COVID Crisis, Nearly Half of People in Some U.S. States Are Going HungryNavigating the Grocery Store SafelyOn Some Farms, Washing Machines Give Leafy Greens a Spin -- But Is That Safe?Coffee May Do a Heart Good, as Long as It's FilteredPotato & Sausages, Cold Cuts a Bad Combo for Your BrainTips for Safe Grocery ShoppingWhich Foods Might Reduce Your Odds for Dementia?High-Fiber Diets May Lower Odds for Breast CancerMission Possible: Tips for Safe Grocery Shopping During the PandemicDon't Worry About U.S. Food Supply, FDA SaysAHA News: Is This Nature's Healthier Meat Replacement?AHA News: If You Think Before You Snack, It's Not So BadCooking Up a Storm During Coronavirus Crisis? Store Leftovers SafelyU.S. Kids, Teens Eating Better But Nutrition Gaps PersistTurning to Tofu Might Help the Heart: StudyEating Fish in Moderation During Pregnancy Benefits Fetus: StudyDon't Abandon Healthy Eating During Coronavirus PandemicFor Heart Health, Not All Plant-Based Diets Are Equal: StudyTrying the Keto Diet? Watch Out for the 'Keto Flu'How to Understand New Food LabelsWill a Jolt of Java Get Your Creative Juices Flowing?Post-Game Snacks May Undo Calorie-Burning Benefit of Kids' SportsOlive Oil Could Help Lower Your Heart Disease RiskMore Evidence That Ditching Red Meat Is Good for Your HeartUnscrambling the Egg Data: One a Day Looks OKAHA News: How Millennials' Notions on Food Are Changing the Entire SystemWant Your Kids to Eat Veggies? Both Parents Must Set ExampleBig Breakfast May Be the Most Slimming Meal of the DaySugary Sodas Wreak Havoc With Cholesterol Levels, Harming the Heart
Questions and AnswersLinks
Related Topics

Wellness and Personal Development

A Tasty and Nutritious Way to Prepare Fish

HealthDay News
by By Len Canter
HealthDay Reporter
Updated: Nov 8th 2019

new article illustration

FRIDAY, Nov. 8, 2019 (HealthDay News) -- Want to get more fish in your diet with a lot more flavor? This two-step technique yields a crispy outside and flaky fish within.

Cooking fish in a skillet is a fast and flavorful way to prepare this healthy, low-calorie protein. The trick to searing fish and getting a crisp top is to start with a light dusting of flour. This alternative to breading also saves a lot of calories. Then, to get the same type of crunch without deep-frying, give your filets a short blast in the oven.

If you've shied away from cod in the past, it's time to try it again. It's a high-protein, low-fat fish, and a good source of B12 and niacin.

Crispy Cod With Spinach

  • 2 tablespoons gluten-free or whole-wheat flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon paprika
  • 3 tablespoons grapeseed or safflower oil
  • 2 6-ounce cod filets
  • Cooking spray
  • 2 garlic cloves, minced
  • 1 pound baby spinach
  • 1 tablespoon butter

Preheat oven to 400 degrees.

Place flour on a plate and mix with salt, black pepper and paprika. Dip filets into flour mixture and transfer to another plate.

Add the oil to an oven-safe skillet and warm over medium-high heat for about 1 minute. Add the filets and cook, without turning, for 4 to 5 minutes until crispy. Flip the filets in the pan and slide the pan into the oven. Bake 5 minutes more until the flesh is cooked through and flakes when pressed with a fork.

While fish cooks, coat a large skillet with cooking spray and place over medium heat. Add garlic and cook 2 to 3 minutes, stirring often until the garlic starts to brown.

Cook spinach in batches, adding handfuls to the skillet and tossing to wilt, about 1 to 2 minutes per batch, then transfer to a large bowl. When all the spinach is cooked, add the butter and toss well to coat. Serve immediately with the fish.

Yield: 2 servings

More information

The university-based nonprofit Seafood Health Facts has more on cod and the various types available.