Murray Cod With Catalan Style Baby Spinach

May 30, 2023May 30, 20230 0
Murray cod with Catalan style baby spinach is a healthy and nutritious meal option for seafood lovers.
in Seafood

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

16 ounces murray cod fish fillets
2 bunches Baby Spinach
2 tablespoons sultanas ( muscatels )
2 tablespoons pine nuts
3 hard-boiled eggs
1 tablespoon capers packed in salt
1 tablespoon chopped parsley
1 tablespoon chopped red onion
1 lemon , cut into segments
fennel seed

Nutrision Information

Servings Per Recipe
2
Calories
398
Sugar
7g
Fat
16g
Murray cod fish is a popular and highly regarded fish in Australia that is known for its mild and buttery taste. It is mostly found in freshwater rivers and dams, and it is a sustainable fish that is widely consumed across the country. In this recipe, the murray cod is cooked to perfection and served with the Catalan-style baby spinach, which is a healthy and refreshing way to enjoy this delicious fish. The dish is easy to prepare and can be whipped up in just 30 minutes, making it a perfect dinner option for busy weeknights.

Instructions

1.Rinse and dry the murray cod fish fillets and season generously with fennel seeds, salt and pepper.
2.In a large pan, dry roast pine nuts until lightly golden brown.
3.Remove pine nuts and keep aside.
4.In the same pan, add some olive oil and fry the fish fillets until crisp and golden brown.
5.Remove fillets from the pan once done and transfer them to a plate.
6.In the same pan, fry the chopped onion until translucent.
7.Add sultanas, capers, and chopped parsley to the pan and cook until softened.
8.Finally, add the baby spinach to the pan and sauté until wilted.
9.Cut boiled eggs into wedges and keep aside.
10.To plate, place spinach mixture on the bottom and top with the fried fish fillets.
11.Sprinkle with roasted pine nuts and garnish with segments of lemon and boiled egg wedges.

PROS

Murray cod is a low-fat and high-protein fish that is beneficial for heart health and keeps cholesterol levels in check.

The dish is gluten-free and is perfect for people who are on a keto or a low-carb diet.

It is a delicious and easy-to-make dish that is perfect for a quick and healthy dinner.

CONS

Murray cod is a scarce and pricey fish that may not be available at all times at local grocery stores.

The dish may not be suitable for people with nut allergies due to the use of pine nuts.

HEALTH & BENEFITS

Murray cod is a rich source of omega-3 fatty acids, which help in improving brain function, reducing inflammation, and lowering the risk of heart diseases.
The dish is also rich in essential vitamins and minerals like Vitamin B12, Vitamin D, and Iron, which help in boosting the immune system and maintaining healthy bones and teeth.

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