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cod pasta marinara and spinach

Cod & Marinara Pasta w/ Spinach

Course Main Course
Keyword cod, meal prep
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Calories 502 kcal
Author jamiesondiaries


  • 2 lbs Cod
  • 3 cups Whole Wheat Pasta
  • 2 tsp Olive Oil
  • 1-2 Tbsp. Fresh Lemon Juice
  • 1/2 tsp Italian Seasoning
  • 1/2 tsp Onion Powder
  • 1/2 tsp Garlic Powder
  • 1/4 tsp Red Pepper Flakes
  • Salt & Pepper to taste


  1. Preheat your oven to 350 degrees.

  2. Boil some water on the stove and add your whole wheat pasta to the water once it starts boiling. Follow the instructions on the box for the best cooking of your pasta.

  3. Add 2 teaspoons of olive oil to a frying pan and heat over medium high heat.

  4. While your pan heats up you will season the cod with the Italian seasoning, onion powder, garlic powder, salt, pepper and red pepper flakes if you like spicy.

  5. Sear the fish in the pan for a minute or two on both sides just to give it a little brown color. 

  6. Transfer the browned fish to an oven safe baking dish and squeeze/pour 1-2 Tablespoons of fresh lemon juice over the fish. Bake for 20 minutes or until fish is flaky. 

  7. While your fish bakes in the same pan the fish was in add your spinach to the pan and lightly season with salt, pepper, and garlic powder. 

  8. Divide the pasta into the meal prep bowls and pour the suggested serving size of the marinara over the pasta. Top with the suggested serving size of cheese on top. 

  9. Add the baked fish and sautéed spinach to the meal prep bowls and you now have four prepped meals!