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Pan-Seared Cod With Garlic Greens and Parmesan Polenta Toasts

Pan-Seared Cod With Garlic Greens and Parmesan Polenta Toasts


  • 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 ounces cod fillets
  • 2 cloves garlic, minced
  • 2 tablespoons pine nuts
  • 1 pound mustard greens, stemmed
  • 2 tablespoons 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; saute 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.

Nutrition Information

Per serving: 292 kcal cal., 9 g fat (1 g sat. fat), 695 mg sodium, 5 g fiber, 3 g sugar, 32 g pro., 170 mg calcium, 3 mg iron. Percent Daily Values are based on a 2,000 calorie diet


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