Healthy Cod Fish
Healthy Cod Fish

This Recipe

  • Skill Level: Intermediate
  • Serves: 4
  • Start to Finish: Less than 1 hour
  • Cook: 45 minutes

Nutrition Facts

Amount per serving:
Total Calories: 306kcal (15%)
  • 304mg (13%) Sodium
  • 28g Carbs
  • 6g Fiber
  • 11g (18%) Fat
  • 2g (8%) Saturated Fat
  • 4g Sugars
  • 30g Protein
  • 237mg (24%) Calcium
  • 4mg (21%) Iron
306kcal (15%)304mg (13%)28g6g11g (18%)4g30g2g (8%)

This twist on the traditional cod recipe is rich in omega-3s and protein-packed beans.

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
  • 1 lemon, halved
  • Salt
  • Freshly ground black pepper

Directions:

Directions

1. Heat 1 tablespoon oil in a medium saucepan over medium-high; add veggies and half the garlic, cook for about 5 minutes, stirring frequently. Add pimentón and bay leaf, cook for 2 minutes. Add beans and cook for about 3 minutes or until just heated through. Add remaining garlic and kale, cook for 4 minutes.

2. Season fillets with salt and pepper.

3. 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.

Nutritional information includes 1/4 teaspoon of added salt.

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