Roasted Cod with Wilted Kale


This heart-healthy dinner option is anything but boring, and ready in less than 30 minutes.

Roasted Cod With Kale Salad
Photo: Gentl & Hyers
Hands On Time:
25 mins
Total Time:
25 mins

Each boneless, skinless cod fillet is 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 fishy aromas. Pairing the cod with sautéed kale makes this a well-rounded meal, and a sprinkle 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.


  • 1 teaspoon minced garlic

  • 4 tablespoons extra-virgin olive oil, divided

  • ¾ cup panko breadcrumbs

  • 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-inch pieces

  • 2 teaspoons fresh lemon juice (0.33 small lemon)

  • 8 ounces (1.5 medium) tomatoes, cut into wedges


  1. Preheat oven to 425°F. Combine garlic and 3 tablespoons oil in a small skillet over medium, and then cook until garlic is browned, 2 minutes.

  2. Add panko and cook, stirring occasionally, until lightly browned, about 3 minutes, and then stir in parsley.

  3. Season cod with salt and place on a parchment-lined rimmed baking sheet. Top with the panko mixture and then bake until the fish flakes easily with a fork, about 12 minutes.

  4. Heat remaining oil in a large skillet over medium-high. Add kale and cook, stirring occasionally, until lightly wilted, 2 to 3 minutes. Sprinkle with lemon juice and serve with fish and tomato wedges.

Nutrition Facts (per serving)

336 Calories
15g Fat
19g Carbs
31g Protein
Nutrition Facts
Calories 336
% Daily Value *
Total Fat 15g 19%
Saturated Fat 2g 10%
Cholesterol 65mg 22%
Sodium 621mg 27%
Total Carbohydrate 19g 7%
Total Sugars 5g
Protein 31g
Calcium 154mg 12%
Iron 4mg 22%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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