Light Holiday Recipe: Healthy Cod
This twist on the traditional Christmas cod recipe is rich in omega-3s and protein-packed beans.
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Nutrition Score per serving (4 oz. cod, 1 ½ cups veggies):
(4 oz. cod
1 ½ cups veggies) 351 calories
11 g fat
2 g saturated fat
41 g carbs
31 g protein
12 g fiber
259 mg calcium
5 mg iron
358 mg sodium.
Serves: 4
Prep Time: 5 minutes
Cook Time: 45 minutes
Ingredients
| 2 | tablespoons plus | |
| 2 | teaspoons olive oil, divided | |
| 1 | medium onion, diced | |
| 1 | carrot, peeled and diced | |
| 1 | celery stalk, diced | |
| 1 | white turnip, peeled and diced | |
| 1 | parsnip, peeled and diced | |
| 2 | cloves garlic, minced, divided | |
| 1⁄4 | teaspoon pimenton (smoked paprika) | |
| 1 | bay leaf | |
| 1 | 15-ounce can cannellini (white kidney) beans, drained and rinsed | |
| 1 | bunch kale (about 1 pound), stems and center ribs removed, torn into bite-size pieces | |
| 4 | 4-ounce center-cut cod fillets | |
| Salt and freshly ground black pepper | ||
| 1 | lemon, halved |
Instructions
Heat 1 tablespoon oil in a medium saucepan over medium-high; add veggies and half the garlic and cook for about 5 minutes, stirring frequently. Add pimentón and bay leaf and cook for 2 minutes, then add beans and cook for about 3 minutes or until just heated through. Add remaining garlic and kale and cook for 4 minutes.
Season fillets with salt and pepper. Heat remaining oil in a sauté pan over medium-high. Lay cod in pan and cook for 3 to 4 minutes or until a brown crust forms. Flip, then cook for 2 to 3 minutes more; remove from pan.
Divide vegetable-bean mixture among four bowls and top with cod; finish with a squeeze of lemon.
Recipe courtesy of Saul Bolton, owner and executive chef of Saul Restaurant and the Vanderbilt in Brooklyn, New York.
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Season fillets with salt and pepper. Heat remaining oil in a sauté pan over medium-high. Lay cod in pan and cook for 3 to 4 minutes or until a brown crust forms. Flip, then cook for 2 to 3 minutes more; remove from pan.
Divide vegetable-bean mixture among four bowls and top with cod; finish with a squeeze of lemon.
Recipe courtesy of Saul Bolton, owner and executive chef of Saul Restaurant and the Vanderbilt in Brooklyn, New York.
Get the pigs in a blanket light holiday recipe >>
Go back to light holiday recipe main page >>
