Heart-healthy Sicilian cod with spinach

Heart-healthy Sicilian cod with spinach

By
From
The Medicinal Chef: Healthy Every Day
Serves
4
Photographer
Martin Poole

This is a lovely light dish that oozes sunny flavours – perfect for summer entertaining. Fresh, vibrant, clean: good food at its best.

Ingredients

Quantity Ingredient
olive oil, for cooking and drizzling
3 red onions, finely chopped
4 garlic cloves, finely chopped
800g tinned chopped tomatoes
6 tablespoons black olives, chopped
9 sprigs fresh oregano, torn
4 medium cod fillets
1 lemon, juiced, plus wedges to serve
200g baby spinach
sea salt
black pepper

Method

  1. Heat a little olive oil in a pan, add the onions and garlic and cook for 4–5 minutes, until softened. Add the tomatoes, olives and oregano, season with salt and pepper and simmer for about 10 minutes, until a thick, rich tomato sauce forms.
  2. Preheat the oven to 200°C and line a baking sheet with kitchen foil. Place the cod on the tray. Squeeze over half the lemon juice and season with salt and pepper. Bake for 15–20 minutes, until just cooked through.
  3. Meanwhile, put the spinach in a steamer and steam until wilted.
  4. Place the wilted spinach in the centre of a plate, put the cod fillet on top and smother it with the sauce. Drizzle with a little olive oil and serve with lemon wedges.

Good for:

  • Skin health; heart health; exercise and workout recovery

Clever combination:

  • The combination of onions, garlic and tomatoes is a powerful triple-whammy when it comes to heart health. Onions are rich in flavonoids that protect the inner lining of blood vessels from damage, garlic contains the anti-coagulant ajoene and tomatoes are rich in anti-inflammatory carotenoids.
Tags:
The Medicinal Chef
Healthy Every Day
Dale
Pinnock
health
healthy
diet
nutritious
nutrition
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