Last Updated on December 17, 2024 by Arif Chowdhury

When it comes to creating meals that are both delicious and healthy, few dishes can compete with Cod, Greek Yogurt with Spinach and Artichoke Dip.

This recipe not only tantalizes your taste buds but also supports your weight loss journey. Imagine succulent cod fillets served on a creamy bed of spinach and artichoke dip, baked to perfection.

It’s a delightful combination that’s as nutritious as it is satisfying.

Why Cod? The Nutritional Benefits

Cod is often celebrated as a staple in many diets, and for good reason! Here are a few compelling reasons to embrace this fish:

• Low in Calories: A 3-ounce serving of cod contains only about 70 calories, making it an excellent choice for those looking to manage their weight.
• High in Protein: Cod is packed with protein—over 15 grams per serving. Protein is essential for muscle repair and growth, and it helps keep you feeling full longer.
• Rich in Omega-3 Fatty Acids: While not as high as salmon, cod still offers a good dose of omega-3s, which are known for their heart health benefits.

Not to mention, cod has a mild flavor that pairs beautifully with various ingredients, making it a versatile addition to your meal rotation.

The Star of the Show: Greek Yogurt

Greek yogurt is another powerhouse ingredient in this recipe. Not only does it add creaminess to the dish, but it also enhances its nutritional profile:

• Probiotics: Greek yogurt is rich in probiotics, which promote a healthy gut. A healthy gut can improve digestion and boost your immune system.
• Protein-Rich: A cup of Greek yogurt can provide up to 20 grams of protein. This makes it an ideal ingredient for weight loss, as it keeps you satiated without excess calories.
• Lower in Sugar: Compared to traditional yogurt, Greek yogurt typically has less sugar, making it a smarter choice for health-conscious individuals.

Spinach and Artichokes: A Nutritional Power Duo

Spinach and artichokes are no strangers to the health food scene. Both are loaded with vitamins and minerals:

• Spinach: Rich in iron, magnesium, and vitamins A and C, spinach is a superfood that supports everything from eye health to immune function.
• Artichokes: Artichokes are high in fiber, which aids digestion and can help you feel full. In fact, one medium artichoke has about 7 grams of fiber, contributing to your daily needs.

Together, these ingredients create a flavorful and nutritious dip that elevates the cod while keeping the dish light and healthy.

The Recipe: Cod with Greek Yogurt, Spinach, and Artichoke Dip

Now that you’re excited about the ingredients, let’s dive into the recipe! This Cod served on a bed of creamy spinach, Greek Yogurt, and artichoke dip, baked to perfection is perfect for a weeknight dinner or even impressing guests at a gathering.

Ingredients

For the Cod:

• 4 cod fillets (about 6 ounces each)
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1 teaspoon lemon juice
• 1 teaspoon garlic powder

For the Spinach and Artichoke Dip:

• 1 cup fresh spinach (or 1/2 cup frozen spinach, thawed and drained)
• 1 cup canned artichoke hearts, drained and chopped
• 1 cup Greek yogurt
• 1/2 cup shredded mozzarella cheese (optional)
• 1/4 cup grated Parmesan cheese
• 1 clove garlic, minced
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Red pepper flakes (optional, for a little kick)

Instructions

1. Preheat Your Oven: Preheat your oven to 375°F (190°C). This ensures that your dip will bake evenly and your cod will cook to perfection.
2. Prepare the Cod:
   • Pat the cod fillets dry with paper towels. This helps them get a nice crust when baked.
   • In a small bowl, mix olive oil, salt, pepper, lemon juice, and garlic powder. Brush this mixture over the cod fillets, coating them evenly.
3. Make the Spinach and Artichoke Dip:
   • In a medium mixing bowl, combine the spinach, chopped artichoke hearts, Greek yogurt, mozzarella cheese (if using), Parmesan cheese, minced garlic, lemon juice, salt, pepper, and red pepper flakes. Mix well until everything is evenly combined.
   • Taste and adjust the seasonings according to your preference.
4. Assemble the Dish:
   • In a baking dish, spread the spinach and artichoke mixture evenly on the bottom.
   • Place the seasoned cod fillets on top of the dip. You can tuck them slightly into the mixture if you like.
5. Bake:
   • Place the baking dish in the preheated oven and bake for about 20-25 minutes, or until the cod is flaky and opaque. The dip should be bubbly and golden on the edges.
6. Serve:
   • Remove the dish from the oven and let it cool for a few minutes. Serve hot, garnished with fresh herbs like parsley or dill if desired.

Tips for Success

• Fresh vs. Frozen Spinach: Using fresh spinach gives a vibrant color and flavor, but frozen spinach is a convenient alternative. Just be sure to squeeze out as much water as possible.
• Customize Your Dip: Feel free to add other ingredients like sun-dried tomatoes or different cheeses to the dip for extra flavor.
• Serving Suggestions: This dish pairs well with a side salad or steamed vegetables. For a heartier meal, serve it over quinoa or brown rice.

The Benefits of Cooking at Home

Cooking at home not only allows you to control the ingredients but also encourages healthier eating habits. According to a study by the USDA, people who cook at home tend to consume fewer calories and eat more fruits and vegetables.

Plus, preparing meals can be a fun and rewarding experience, allowing you to experiment with flavors and techniques.

Why This Recipe Stands Out

This Cod, Greek Yogurt with Spinach and Artichoke Dip recipe is not just another meal idea; it’s a celebration of flavors and nutrition.

The combination of tender cod, creamy dip, and vibrant spinach creates a dish that is both comforting and guilt-free.

• Weight Loss Friendly: With its low-calorie ingredients and high protein content, this dish is perfect for anyone looking to shed a few pounds without sacrificing flavor.
• Versatile: Enjoy it on its own, or make it the centerpiece of a larger meal. It’s a great option for meal prep, too!

A Flavorful Step Towards Health

Incorporating dishes like Cod with Greek Yogurt, Spinach, and Artichoke Dip into your diet can make healthy eating enjoyable.

This recipe is not just about losing weight; it’s about embracing a lifestyle that prioritizes health and flavor.

So, the next time you find yourself in the kitchen, give this dish a try, and remember: healthy eating can be both satisfying and delicious!