Rating: 4 stars
20 Ratings
  • 1 star values: 0
  • 2 star values: 4
  • 3 star values: 2
  • 4 star values: 7
  • 5 star values: 7
  • 20 Ratings

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.

Emily Nabors Hall

Gallery

Credit: Gentl & Hyers

Recipe Summary

hands-on:
25 mins
total:
25 mins
Yield:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.

Nutrition Facts

336 calories; fat 15g; saturated fat 2g; cholesterol 65mg; sodium 621mg; protein 31g; carbohydrates 19g; sugars 5g; fiber 7g; iron 4mg; calcium 154mg.
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