Grilled Cod with Spinach and Tomatoes
Grilled Cod with Spinach and Tomatoes tucks tender fish into a foil packet with juicy tomatoes, garlicky spinach, and sweet balsamic for a bright, balanced bite. Melty mozzarella adds a savory finish while the grill seals in moisture and flavor. Ideal for a quick weeknight dinner when you want something light yet satisfying.
- Prep10 mins
- Cook10 mins
- Serves1
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Grilled Cod with Spinach and Tomatoes, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic Impact
- 40 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 58 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 34
- Heart Health
- 62
- Metabolic
- 15
- Digestive
- 20
- Inflammatory
- 35
- Performance
- 29
- General Wellness
- 1
Preheat an outdoor grill to medium-high heat.
- 2
Set the cod on a sheet of aluminum foil and season with salt, black pepper, and garlic powder. Layer the spinach, tomato, and onion over the cod; season again with salt and black pepper. Drizzle olive oil and balsamic vinegar over the cod and add mozzarella cheese on top. Fold the foil over the cod to form a packet, crimping the edges to seal.
- 3
Grill on the preheated grill until the fish flakes easily with a fork, 7 to 9 minutes.
- Calories 222.47 kcal Moderate 11%
- Protein 11.03 g Good Source 22%
- Carbohydrate 7.22 g 3%
- Total Fat 16.83 g High 22%
- Saturated Fat 3.72 g Moderate 19%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 22.36 mg Moderate 7%
- Sodium 204.07 mg Moderate 9%
- Dietary Fiber 1.08 g Low Source 4%
- Total Sugars 3.85 g --
- Added Sugars 0.01 g Low Source 0%
- Calcium 180.21 mg Moderate 14%
- Iron 1.1 mg Low Source 6%
- Potassium 351.66 mg Low Source 7%
- Vitamin A 1.01 mcg Low Source 0%
- Vitamin C 0.28 mg Low Source 0%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Milk 🥛
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
- Alcohol 🚫🍷
About This Recipe
Grilled Cod with Spinach and Tomatoes is made with 9 ingredients and serves 1. It takes about 20 mins and is rated easy. Key ingredients include Balsamic Vinegar, Chopped Spinach, Diced Onion, and Garlic Powder. Each serving provides about 222.47 kcal, and is a good source of protein.
Recipe Questions
- What is Grilled Cod with Spinach and Tomatoes made of?
- The main ingredients are Balsamic Vinegar, Chopped Spinach, Diced Onion, Garlic Powder, Olive Oil. The full list of 9 is above.
- How long does it take to make Grilled Cod with Spinach and Tomatoes?
- About 20 mins in total: 10 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 222.47 kcal. The full nutrition breakdown is above.
- Is Grilled Cod with Spinach and Tomatoes easy to make?
- This recipe is rated easy, with 9 ingredients and 3 steps.
- Is Grilled Cod with Spinach and Tomatoes healthy?
- Grilled Cod with Spinach and Tomatoes has an easyChef Pro health score of 33/100. Per serving, it provides 222.47 calories and 11.03 g of protein, or 22% of the Daily Value. Worth noting per serving: sodium at 204.07 mg (9% of the Daily Value) and saturated fat at 3.72 g (19% of the Daily Value). It contains Fish, Milk, Tomatoes, Garlic, Onions and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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