Sautéed Lemon-Garlic Cod with Wilted Spinach and Cherry Tomatoes

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Light and flaky cod fillets pan-seared with bright lemon and garlic, served atop tender spinach and sweet cherry tomatoes for a fresh Whole30 seafood dinner. This mediterranean-inspired whole30 (gluten free, dairy free) ready in about 25 minutes pairs (6 oz each) cod fillets, fresh lemon juice, thinly sliced garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 270 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 15 min Serves 4 Mediterranean cuisine 270 cal/serving
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Ingredients

Instructions

  1. Step 1: Heat 2 tbsp avocado oil in a large skillet over medium heat. Season 4 cod fillets with 1 tsp sea salt and 1/2 tsp black pepper and place in the skillet; cook for 4-5 minutes per side until opaque and flakes easily with a fork. Remove cod and keep warm.
  2. Step 2: In the same skillet, add remaining 1 tbsp avocado oil and 4 thinly sliced garlic cloves; sauté for 1 minute until fragrant but not browned.
  3. Step 3: Add 6 cups baby spinach and 1 1/2 cups halved cherry tomatoes, cooking for 3-4 minutes until spinach wilts and tomatoes soften.
  4. Step 4: Stir in 3 tbsp fresh lemon juice, 1/2 tsp sea salt, and 1/2 tsp black pepper; toss to combine and cook for an additional 1 minute.
  5. Step 5: Serve cod fillets over the wilted spinach and cherry tomato mixture, garnished with 2 tbsp chopped fresh parsley.

Frequently asked questions

How long does Sautéed Lemon-Garlic Cod with Wilted Spinach and Cherry Tomatoes take to make?

Total time is about 25 minutes (10 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Sautéed Lemon-Garlic Cod with Wilted Spinach and Cherry Tomatoes?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep (6 oz each) cod fillets from drying out.

Can I substitute ingredients in Sautéed Lemon-Garlic Cod with Wilted Spinach and Cherry Tomatoes?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Sautéed Lemon-Garlic Cod with Wilted Spinach and Cherry Tomatoes for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Sautéed Lemon-Garlic Cod with Wilted Spinach and Cherry Tomatoes gluten free?

Yes — this recipe is tagged gluten free, dairy free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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