The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Grilled cod & spinach with miso caper sauce
Salty capers, fresh lemon and mellow white miso turn a simple French fish dish into something super-delish! Gently simmered in stock with onions, they make a punchy sauce that’s perfect for tender grilled cod, garlicky spinach and a heap of fluffy wholegrain rice.
SWK: Source of fibre
SWK: High protein
Plants 3
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Serving size
Ingredients
- 10g capers in brine (Capers (93.5%), Salt (4.5%), Water (1%), Grape Vinegar (1%))
- 140g brown rice (100% Brown Rice)
- 2 garlic clove
- 2 onion
- 2 skinless cod fillets (Fish, Crustaceans, Milk, Molluscs, Mustard, Cereals Containing Gluten)
- 160g baby spinach
- 1 unwaxed lemon
- 1 tbsp white miso paste (Soya) (White Miso (Water, SOYBEANS, Rice, Salt), Water, Citric Acid)
- 1 vegetable stock cube (use half) (Celery) (Sea salt, potato starch*, sustainable palm oil*, sugar*, vegetables*(6,8%) [celery*, onion*, carrot*, parsnip*, tomato*], sunflower oil*, yeast extract, caramelised sugar*, herbs* & spices* ( lovage*, turmeric*, parsley*, black pepper*) *Organic ingredients)
- 1 handful of fresh flat-leaf parsley
Nutritional Information
Calories: 461
Protein: 34g
Carbs: 72g
Fat: 4.2g
Ingredients
- 20g capers in brine (Capers (93.5%), Salt (4.5%), Water (1%), Grape Vinegar (1%))
- 280g brown rice (100% Brown Rice)
- 3 onion
- 4 garlic clove
- 4 skinless cod fillets (Fish, Crustaceans, Milk, Molluscs, Mustard, Cereals Containing Gluten)
- 1 handful of fresh flat-leaf parsley
- 320g baby spinach
- 1 unwaxed lemon
- 1 vegetable stock cube (Celery) (Sea salt, potato starch*, sustainable palm oil*, sugar*, vegetables*(6,8%) [celery*, onion*, carrot*, parsnip*, tomato*], sunflower oil*, yeast extract, caramelised sugar*, herbs* & spices* ( lovage*, turmeric*, parsley*, black pepper*) *Organic ingredients)
- 2 tbsp white miso paste (Soya) (White Miso (Water, SOYBEANS, Rice, Salt), Water, Citric Acid)
Nutritional Information
Calories: 444
Protein: 33g
Carbs: 68g
Fat: 4.2g
Grilled cod & spinach with miso caper sauce
Salty capers, fresh lemon and mellow white miso turn a simple French fish dish into something super-delish! Gently simmered in stock with onions, they make a punchy sauce that’s perfect for tender grilled cod, garlicky spinach and a heap of fluffy wholegrain rice.
Cook time:
35 mins
Cuisine:
French
Food group:
Fish
Allergens: Fish, Soya, Celery
Cooking Instructions
Before you start
- 1x medium saucepan
- 1x baking tray lined with baking paper
- 2x large saucepans
Set the rice simmering
- Cook the rice in boiling water for 25-30 mins, then drain.
Fry the onions
- Meanwhile, heat your grill to high. Peel and thinly slice the onions.
- Spritz 2 non-stick saucepans with cooking spray and put both over a medium heat. Divide the onions between the pans, add the garlic to one and cook both for 5-7 mins.
Grill the cod
- At the same time, put the cod on a baking tray lined with foil, spritz with cooking spray and grill for 10-12 mins, until cooked through and flaking.
Sort the spinach & sauce
- Add the spinach and a splash of water to the garlic pan. Cook for 3-4 mins, until completely wilted.
- Grate the lemon zest into the other pan, then add the capers and miso. Crumble in the stock and pour in 200ml water (350ml for 4 portions). Simmer for 4-6 mins (6-8 mins for 4 portions), until reduced to a saucy consistency, then squeeze in the juice from half the lemon (to taste).
Bring everything together
- Cut the remaining lemon half into wedges. Finely chop half the parsley and stir into the sauce.
- Divide the cod, rice and spinach between plates. Spoon over the sauce, scatter the remaining parsley on top and serve with the lemon wedges for squeezing.