Cod fillets are pan-fried until golden brown and mixed with a rich tomato and spinach sauce for an easy seafood dish. Top with olives and serve with a favorite side for a quick meal.

Servings: 4

Cook Time: 30 minutes


  • 3 teaspoons vegetable oil, divided
  • 1 skinless cod fillet
  • 1 yellow onion, peeled and chopped into ¼” pieces
  • 2 cloves garlic, minced
  • 2 cups canned low-sodium diced tomatoes (or fresh tomatoes)
  • 1/2 cup water
  • 2 cups frozen spinach, coarsely chopped
  • 1/4 cup Kalamata olives (or other pitted Greek olives), coarsely chopped


  • Heat the skillet on the stove over high heat. When it is hot, add 1½ teaspoons oil.
  • Add fish. Cook about 5 minutes per side, until deeply browned. Remove the fish to a plate and cover.
  • Reheat the skillet to medium heat. Add the remaining 1½ teaspoons oil, onion and garlic. Cook about 7 minutes. Add tomatoes and water. Cook about 10 minutes, until the mixture thickens and turns from bright red to an orange color.
  • Return fish to skillet with the tomato mixture. Cover with spinach and sprinkle with olives. Cover skillet and cook about 2 minutes over low heat until the spinach is steamed. Serve immediately.

Recipe courtesy of What’s Cooking? USDA Mixing Bowl.

Nutrition Facts

4 servings

Amount per serving



% DV*
Total Fat 6g
Saturated Fat 1g
Trans Fat 
Cholesterol 47mg
Sodium 255mg
Total Carbs 12g
Dietary Fiber 6g
Sugars 4g
Added Sugars 0g
Protein 25g
Vitamin D 1mcg
Calcium 220mg
Iron 4mg
Potassium 777mg

*Percent Daily Values are included where available. They are based on a 2,000
calorie diet. Your daily value may be higher or lower depending on your calorie needs.