Roasted Cod with Wilted Kale
This heart-healthy dinner option is anything but boring. Each boneless, skinless cod fillet gets baked in a crispy coating of panko, chopped garlic and fresh parsley, so it tastes like a more delicious, less oily version of fried fish. Baking the fish also frees up your hands, and ensures your kitchen is free of any fishy aromas. Pairing the cod with sautéed kale makes this a well-rounded meal, and the addition of lemon makes the popular veggie shine. In fact, you’ll be so surprised by how tasty the simple side dish is that you’ll soon be pairing it with all of your favorite proteins.
Ingredients
1 teaspoon minced garlic
4 tablespoon extra-virgin olive oil, divided
¾ cup panko bread crumbs
2 tablespoons finely chopped fresh flat-leaf parsley
4 (6-oz.) boneless, skinless cod fillets
1 teaspoon kosher salt
8 ounces lacinato kale, stemmed, cut into 2-in. pieces
2 teaspoons fresh lemon juice
8 ounces tomatoes, cut into wedges
Nutrition
Calories 336
Fat 15g
Sat Fat 2g
Cholesterol 65mg
Sodium 621mg
Protein 31g
Carbohydrate 19g
Sugar 5g
Fiber 7g
Iron 4mg
Calcium 154mg
Directions
Preheat oven to 425°F. Combine the garlic and 3 tablespoons of the oil in a small skillet over medium; cook until the garlic is browned, 2 minutes. Add the panko; cook, stirring occasionally, until lightly browned, about 3 minutes. Stir in the parsley.
Season the cod with the salt and place on a parchment-lined rimmed baking sheet. Top with the panko mixture. Bake until the fish flakes easily with a fork, about 12 minutes.
Heat the remaining oil in a large skillet over medium-high. Add the kale; cook, stirring occasionally, until lightly wilted, 2 to 3 minutes. Sprinkle with the lemon juice. Serve the kale with the fish and tomato wedges.
Yields: 4
