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Healthy Cod Recipe

5 from 1 vote
Prep Time 15 mins
Cook Time 15 mins
Total Time 30 mins
Servings 4 servings


  • 1 lb cod fillet
  • 1 14.5 can diced tomatoes I used basil, oregano and parsley flavor
  • 1/4 cup diced yellow onion any onion will do if you don't have yellow
  • 1 green pepper
  • 1 yellow or red pepper
  • 1 cup chopped spinach and kale I buy a big bag in the lettuce section of the store
  • 1 small packaged sliced mushrooms
  • 2 tbsp crushed garlic
  • 1/4 cup olive oil
  • 1/8 tsp Salt pepper and lemon herb seasoning *optional


  • Saute olive oil and garlic for 5 minutes on low/med heat (until garlic is light brown)
  • Add chopped peppers and onion, cover and cook on low for about 5-10 minutes stirring occasionally
  • Add mushrooms, canned tomatoes and kale/spinach, stir and cover on low/med heat for 5 minutes
  • Add Cod Fillet on top of all the vegetables, season and cover
  • Bring to a boil. Once boiling, turn down to low (#2 or low on your oven) and simmer on low (will still be boiling) for about 10 minutes.
  • Cod is done when it is flakey and starts splitting apart
  • *season to taste