Monday 20260112

Pete Shaw
Jan 11
2 min read

BODY

3 rounds for time:

20 sit-ups

20-cal row

BELLY

Cod with Spinach & Garlic Cream Skillet

Flaky cod fillets simmered in a buttery garlic cream sauce with wilted spinach.

This version is completely hands-off once it's in the oven. No searing, no separate pans, and no constant stirring.

📝 Ingredients

Group	Ingredient
The Fish	4 cod fillets (6 oz each)
	Seasoning: Salt, pepper, ½ tsp smoked paprika
The "Instant" Sauce	1 cup heavy cream
	½ cup grated Parmesan
	¼ cup chicken broth (or water)
	3 cloves garlic (minced/jarred)
	Optional: ½ tsp red pepper flakes
The Veggie	3 cups fresh spinach (raw)
Finishers	Lemon wedges and fresh parsley (optional)

🏃‍♂️ Instant Assembly (5 Minutes Prep + 15 Minutes Baking)

Prep & Preheat (2 Minutes): Preheat your oven to 400°F (205°C). Grab a medium-sized baking dish (9x13 works best).
The Spinach Bed (1 Minute): Lay the raw spinach across the bottom of the baking dish. It looks like a lot, but it will wilt down perfectly under the fish.
The Sauce Mix (2 Minutes): In a measuring cup or small bowl, quickly stir together the heavy cream, Parmesan, chicken broth, garlic, paprika, and red pepper flakes.
Assemble & Bake (15 Minutes):
- Place the cod fillets directly on top of the raw spinach.
- Season the fish with salt and pepper.
- Pour the cream mixture all over the fish and spinach.
- Bake for 15–18 minutes until the cod flakes easily and the sauce is bubbling.
Serve: Squeeze a lemon wedge over the top. The spinach will have wilted into a delicious cream sauce right under the fish.

💡 The "Busy Parent" Shortcut

The "One-Bowl" Rule: If you're really in a rush, don't even use a measuring cup for the sauce. Pour the cream and broth directly into the baking dish around the fish, sprinkle the Parmesan and spices on top, and give it a quick swirl with a spoon before sliding it into the oven.
Frozen Fish: You can use frozen cod fillets! Just run them under cold water for a minute to remove any ice crystals, pat dry, and add 5–7 minutes to the baking time.
No Chopping: Use jarred garlic and skip the fresh parsley garnish. The paprika gives the dish plenty of color on its own.

BRAIN

After falling on the ski hill and having trouble getting up, John wasn't sure if he could continue skiing. After joining our program, he is stronger than ever and more confident on his skis. He can do what he loves every winter and beyond!