Baked Cod with Sautéed Spinach and Brown Rice (with a Plant-Based Option)
Baked Cod with Sautéed Spinach and Brown Rice (with a Plant-Based Option)
For menopausal women experiencing fatigue, it's essential to have a nutritious and energy-boosting dinner. This recipe for Baked Cod with Sautéed Spinach and Brown Rice is designed to provide essential nutrients while being delicious and easy to prepare.
I've also included a plant-based option using tempeh to cater to diverse dietary preferences. Both versions are rich in protein, healthy fats, and vitamins to support overall well-being.
Ingredients
For the traditional version:
2 cod fillets
1 cup (200g) brown rice
1 bunch of fresh spinach, chopped
1 bell pepper, sliced
1 zucchini, sliced
2 tablespoons olive oil
1 lemon, sliced
2 cloves garlic, minced
Salt and pepper to taste
Fresh parsley, chopped (optional)
For the plant-based version:
2 blocks of tempeh, sliced
1 cup (200g) brown rice
1 bunch of fresh spinach, chopped
1 bell pepper, sliced
1 zucchini, sliced
2 tablespoons olive oil
1 lemon, sliced
2 cloves garlic, minced
1 tablespoon soy sauce or tamari
Salt and pepper to taste
Fresh parsley, chopped (optional)
Instructions
Prep the Ingredients:
Cook the brown rice according to package instructions.
Wash and chop the spinach.
Slice the bell pepper, zucchini, lemon, and tempeh.
Bake the Protein and Vegetables:
For the traditional version:
Preheat the oven to 375°F (190°C).
Place the cod fillets, bell pepper, and zucchini slices on a baking sheet lined with parchment paper.
Drizzle with olive oil, season with salt and pepper, and place lemon slices on top of the cod.
Bake for 15-20 minutes, or until the fish is opaque and flakes easily with a fork and the vegetables are tender.
For the plant-based version:
Preheat the oven to 375°F (190°C).
Place the tempeh slices, bell pepper, and zucchini slices on a baking sheet lined with parchment paper.
Drizzle with olive oil and soy sauce, season with salt and pepper, and place lemon slices on top of the tempeh.
Bake for 15-20 minutes, or until the tempeh is golden brown and the vegetables are tender.
Sauté the Spinach:
Heat 1 tablespoon of olive oil in a large skillet over medium heat.
Add minced garlic and sauté until fragrant.
Add the chopped spinach and cook until wilted, about 3-4 minutes.
Season with salt and pepper to taste.
Serve:
Plate the cooked brown rice.
Add the baked cod or tempeh on top.
Serve with a side of sautéed spinach, bell pepper, and zucchini.
Garnish with fresh parsley and additional lemon slices, if desired.
Serve immediately and enjoy!
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