Lunch: Steamed Ginger Garlic Cod in Parchment with Spinach

Recipe by Judy Kim Fresh spinach and an addictive soy sauce mixture elevate this cod to awesome.

This recipe includes superfoods such as:

Spinach, Honey

Health benefits of Steamed Ginger Garlic Cod in Parchment with Spinach

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

4 (7 oz.) pieces of cod
kosher salt
Freshly ground black pepper
2 tbsp. grated ginger
4 garlic cloves, thinly sliced
1/4 c. honey
3 tbsp. rice vinegar, or white wine vinegar
1/4 c. soy sauce
1 lb. fresh spinach

Instructions

Season fish generously with salt and pepper. Set aside while preparing sauce.
In a medium bowl, combine ginger, garlic, honey, vinegar and soy sauce till well blended.
Preheat oven to 375 degrees F. In a large sheet pan, prepare 4 pieces of parchment paper each 12 inches long. Place 1 piece of fish in center of parchment paper, add 1/4 of the sauce and 1/4 of the spinach. Bring sides together over top and fold over several times to close. Then roll sides or twist to form a pouch. Repeat steps for remaining fish.
Place pouches on sheet pan and bake for 14 minutes. Cut open to let out steam and serve immediately. Serve with a bowl of steaming rice, if desired.

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