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Lemon Herb Cod with Garlic Spinach and Quinoa

A simple, brain-healthy dinner featuring baked cod with lemon and herbs, served with sautéed garlic spinach and fluffy quinoa. This recipe is quick to prepare and gentle on digestion, making it ideal for older adults and caregivers seeking a nutritious MIND Diet meal.
Lemon Herb Cod with Garlic Spinach and Quinoa

MIND Diet Score: 90% Brain-Friendly

A recipe score for eating more MIND-style ingredients and fewer brain-unhealthy foods.
This is a simple Alzheimer’s Weekly nutrition guide, not medical advice.

Why it scores well

  • Includes leafy greens
  • Uses whole grains
  • Includes fish
  • Uses olive oil
Log My DietTrack brain-friendly meals over time and optionally compare them with memory check-ins.
Lemon Herb Cod with Garlic Spinach and Quinoa

Lemon Herb Cod with Garlic Spinach and Quinoa

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A simple, brain-healthy dinner featuring baked cod with lemon and herbs, served with sautéed garlic spinach and fluffy quinoa. This recipe is quick to prepare and gentle on digestion, making it ideal for older adults and caregivers seeking a nutritious MIND Diet meal.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 2
Course: Dinner
Cuisine: Mediterranean
Calories: 506

Ingredients
  

  • 10 oz cod fresh or thawed, skin removed if preferred
  • 1 tbsp olive oil extra virgin, for drizzling and cooking
  • 1 tbsp lemon juice freshly squeezed
  • 1/2 tsp oregano for mild herbal flavor; dried
  • 1 cup quinoa rinsed under cold water before cooking
  • 2 cups baby spinach about 60 g; fresh leaves, washed and drained
  • 2 cloves garlic minced finely for gentle flavor
  • 1/4 tsp salt preferably sea salt; adjust to taste
  • 1/4 tsp black pepper freshly ground; adjust to preference

Method
 

  1. Rinse quinoa under cold water. Combine with 2 cups water in a small saucepan. Bring to a boil, then reduce to low heat, cover, and simmer for 15 minutes or until water is absorbed and quinoa is fluffy. Remove from heat and keep covered.
  2. Preheat oven to 375°F (190°C). Place cod in a lightly oiled baking dish. Drizzle 1 tablespoon olive oil and lemon juice over fish. Sprinkle dried oregano, salt, and black pepper evenly. Bake uncovered for 12-15 minutes or until fish flakes easily with a fork.
  3. While cod bakes, heat a small skillet over medium heat. Add a teaspoon of olive oil if needed. Sauté minced garlic until fragrant, about 30 seconds. Add baby spinach and cook, stirring often, until wilted and tender, about 3-4 minutes. Season lightly with salt and pepper.
  4. Divide quinoa and sautéed spinach between two plates. Top each with baked cod. Serve warm for a brain-friendly nourishing meal.

Nutrition

Calories: 506kcalCarbohydrates: 58gProtein: 38gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 7gCholesterol: 61mgSodium: 396mgPotassium: 1261mgFiber: 7gVitamin A: 2892IUVitamin C: 14mgCalcium: 108mgIron: 6mg

Notes

This meal combines lean fish high in omega-3s with leafy greens and whole grains, all core to the MIND Diet. It is gentle in texture for older adults and quick to prepare, making it caregiver-friendly. Using fresh lemon and garlic enhances flavor without extra sodium. Leftovers can be refrigerated for a quick next-day lunch.

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