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.

Photo by Gentl & Hyers
Roasted Cod with Wilted Kale 4.1 14 5 1
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  • Makes 4
  • Hands-On Time
  • Total Time
  • Nutritional Information

    Nutritional Information

    Per Serving

    • Calories 336 calories
    • Fat 15 g
    • Sat Fat 2 g
    • Cholesterol 65 mg
    • Sodium 621 mg
    • Protein 31 g
    • Carbohydrate 19 g
    • Sugar 5 g
    • Fiber 7 g
    • Iron 4 mg
    • Calcium 154 mg

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  1. Check 1 teaspoon minced garlic
  2. Check 4 tablespoon extra-virgin olive oil, divided
  3. Check ¾ cup panko bread crumbs
  4. Check 2 tablespoons finely chopped fresh flat-leaf parsley
  5. Check 4 (6-oz.) boneless, skinless cod fillets
  6. Check 1 teaspoon kosher salt
  7. Check 8 ounces lacinato kale, stemmed, cut into 2-in. pieces
  8. Check 2 teaspoons fresh lemon juice
  9. Check 8 ounces tomatoes, cut into wedges


  1. 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.
  2. 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.
  3. 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.