Pan-Seared Cod With Garlic Greens and Parmesan Polenta Toasts
Pan-Seared Cod With Garlic Greens and Parmesan Polenta Toasts

Photo Credit

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This Recipe

  • Skill Level: Intermediate
  • Serves: 4
  • Start to Finish: under 15 minutes
  • Prep: 5 minutes
  • Cook: 8 to 10 minutes

Nutrition Facts

Amount per serving:
Total Calories: 292
  • 695mg Sodium
  • 19g Carbs
  • 5g Fiber
  • 9g Fat
  • 1g Saturated Fat
  • 3g Sugars
  • 32g Protein
  • 170mg Calcium
  • 3mg Iron
292695mg 19g5g9g 3g32g1g


  • 1/2 24-ounce package pre-cooked, fat-free polenta
  • 2 tablespoons Parmesan cheese
  • Nonstick cooking spray
  • 4 teaspoons olive oil, divided
  • Salt
  • Pepper
  • 4 5-ounce cod fillets
  • 2 cloves garlic, minced
  • 2 tablespoons pine nuts
  • 1 pound mustard greens, stemmed
  • 2 tablespoon dry white wine



1. Preheat oven to 425 degrees. Cut polenta crosswise into eight 1/2-inch-thick slices; sprinkle with grated cheese. On a baking sheet coated with nonstick spray, bake 8 to 10 minutes. Cover with foil; set aside.

2. Heat 2 teaspoons olive oil in a large skillet over medium-high heat. Salt and pepper both sides of cod to taste; add to skillet. Cook 1 to 2 minutes per side, until fork-tender. Cover with foil and set aside.

3. Add remaining oil to skillet; sauté garlic and nuts 1 minute. Add greens and wine; cover and steam 1 minute. Serve.

*Nutritional information includes 1/8 teaspoon of added salt per serving.

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