Pan-seared Cod With Garlic Greens and Parmesan Polenta Toasts
Serves: 4
Prep Time: 5 min.
Cook Time: 8-10 min.
Nutrition Score per serving:
Prep Time: 5 min.
Cook Time: 8-10 min.
Nutrition Score per serving:
| Calories | 273 |
| % Fat | 29 |
| g Fat | 8.8 (2g saturated) |
| % Carbs | 29 |
| g Carbs | 19.8 |
| % Protein | 42 |
| g Protein | 28.7 |
| g Fiber | 3 |
| mg Sodium | n/a |
| % Calcium | n/a |
| g Calcium | n/a |
pan-seared cod with garlic greens and parmesan polenta toasts
Ingredients
| 1/2 | 24-ounce package precooked, fat-free polenta |
| 2 | tablespoons Parmesan cheese |
| nonstick cooking spray | |
| 4 | teaspoons olive oil, divided |
| salt and pepper to taste | |
| 4 | 5-ounce cod fillets |
| 2 | cloves garlic, minced |
| 2 | tablespoons pine nuts |
| 1 | pound mustard greens, stemmed |
| 2 | tablespoons dry white wine |
Directions
Preheat oven to 425 degrees F. Cut polenta crosswise into eight 1/2-inch-thick slices; sprinkle with grated cheese. On a baking sheet coated with nonstick spray, bake 8-10 minutes. Cover with foil; set aside.
Heat 2 teaspoons olive oil in a large skillet over medium-high heat. Salt and pepper both sides of cod; add to skillet. Cook 1-2 minutes per side, until fork-tender. Cover with foil and set aside.
Add remaining oil to skillet; saute garlic and nuts 1 minute. Add greens and wine; cover and steam 1 minute. Serve.
One serving equals 1 cod fillet, 2 polenta slices, 1/2 cup greens.
© 2008 Weider Publications, LLC, a subsidiary of