Dinner: Baked Cod with Spinach & Sweet Potato

Tender baked cod, steamed spinach, and roasted sweet potatoes make for a satisfying dinner that’s full of nutrients to end your day with balance and nourishment.

 

Ingredients (Serves approximately 2):

For the Baked Cod:

• 2 cod fillets (about 6 oz each)
• 1 tablespoon olive oil
• 1 lemon (zested and juiced)
• 2 garlic cloves, minced
• 1 teaspoon dried thyme (or fresh if available)
• 1/2 teaspoon paprika
• Salt and pepper, to taste

For the Roasted Sweet Potatoes:

• 2 medium sweet potatoes, peeled and cubed
• 2 tablespoons olive oil
• 1 teaspoon dried rosemary (or thyme)
• 1/2 teaspoon garlic powder (optional)
• Salt and pepper, to taste

For the Steamed Spinach:

• 4 cups fresh spinach
• 1 tablespoon olive oil
• 1 garlic clove, minced (optional)
• Salt and pepper, to taste

 

Instructions:

Step 1: Prepare the Sweet Potatoes

1. Preheat the oven: Preheat your oven to 425°F (220°C).
2. Prepare the sweet potatoes: Peel and cut the sweet potatoes into bite-sized cubes.
3. Season and coat: In a bowl, toss the sweet potato cubes with 2 tablespoons of olive oil, dried rosemary, garlic powder (if using), salt, and pepper.
4. Roast the sweet potatoes: Spread the sweet potato cubes in a single layer on a baking sheet. Roast in the preheated oven for 25-30 minutes, or until tender and slightly caramelized, tossing halfway through.

Step 2: Prepare the Cod

1. Preheat the oven: If not already done, preheat your oven to 375°F (190°C).
2. Prepare the cod fillets: Place the cod fillets on a baking sheet lined with parchment paper or lightly greased.
3. Season the cod: Drizzle 1 tablespoon of olive oil over the fillets. Sprinkle with lemon zest, minced garlic, dried thyme, paprika, salt, and pepper. Drizzle with lemon juice.
4. Bake the cod: Bake in the preheated oven for 12-15 minutes, or until the cod is opaque and flakes easily with a fork.

Step 3: Prepare the Spinach

1. Heat the olive oil: In a large skillet, heat 1 tablespoon of olive oil over medium heat.
2. Sauté the garlic (optional): Add the minced garlic to the skillet and sauté for about 1 minute until fragrant (skip this step if you prefer plain spinach).
3. Add the spinach: Add the fresh spinach to the skillet. Cook, stirring frequently, until the spinach is wilted and tender, about 3-4 minutes.
4. Season the spinach: Season with salt and pepper to taste.

Step 4: Assemble and Serve

1. Serve the cod: Place the baked cod fillets on plates.
2. Add the sweet potatoes: Add a portion of roasted sweet potatoes next to the cod.
3. Add the spinach: Serve the steamed spinach on the side.

 

Nutritional Benefits for Perimenopause and Menopause:

1. Cod:

• Omega-3 Fatty Acids: Cod is rich in omega-3 fatty acids, which have anti-inflammatory properties that can help manage joint pain and heart health—concerns that can be exacerbated during menopause.
• High-Quality Protein: Provides lean protein that helps maintain muscle mass and supports metabolism. This is important as muscle loss can be more pronounced during menopause.
• Vitamin B12: Essential for energy production and neurological function, helping to alleviate fatigue and support overall energy levels.

2. Sweet Potatoes:

• Fibre: High in dietary fibre, which supports digestive health, helps prevent constipation, and maintains stable blood sugar levels—important for managing weight and overall health during menopause.
• Vitamin A: Sweet potatoes are an excellent source of beta-carotene, which converts to vitamin A in the body. Vitamin A supports skin health, immune function, and vision, which can be beneficial as skin elasticity decreases with age.
• Vitamin C: Acts as an antioxidant, helps with collagen production, and supports immune health.

3. Spinach:

• Vitamins A, C, and K: Spinach provides essential vitamins that support skin health (vitamin A), immune function (vitamin C), and bone health (vitamin K). Vitamin K is particularly important for reducing the risk of osteoporosis, a concern during menopause.
• Iron: Helps combat fatigue by supporting healthy blood production and oxygen transport in the body.
• Antioxidants: Contains antioxidants like lutein and beta-carotene that reduce oxidative stress and inflammation.

4. Olive Oil (used for roasting and sautéing):

• Healthy Fats: Rich in monounsaturated fats, which support hormone production, heart health, and reduce inflammation. These fats can help manage menopausal symptoms like joint pain.
• Vitamin E: Provides antioxidant benefits that support skin health and reduce dryness.

5. Garlic (optional, used for flavouring):

• Anti-Inflammatory Properties: Garlic has compounds that help reduce inflammation and support heart health, which is beneficial during menopause.
• Immune Support: Boosts the immune system, which can be helpful as immune function may decline with age.

 

Summary:

Baked Cod with Spinach and Sweet Potato is a well-rounded meal that offers numerous benefits for women in perimenopause and menopause. It combines high-quality protein, omega-3 fatty acids, fibre, and essential vitamins and minerals to support overall health. This meal helps manage energy levels, supports muscle and bone health, reduces inflammation, and promotes digestive health, addressing key concerns associated with hormonal changes during menopause. Passion Fruit & Peach Umri adds a fruity finish to this comforting meal.