Herb-Crusted Cod with Garlic Sautéed Kale

Quick Summary

A high-protein, heart-healthy dinner that comes together in under 30 minutes. You get flaky, golden-crusted cod served alongside nutrient-dense kale tossed in garlic and lemon.

Ingredients

Method

1. Prep the crust: Preheat your oven to 400°F (200°C). In a small bowl, mix panko, herbs, lemon zest, and 1 tablespoon of olive oil.
2. Sear the fish: Place cod on a lined tray. Press the herb mixture firmly onto the top of each fillet. Bake for 12–15 minutes until opaque and flaky.
3. Sauté the kale: While fish bakes, heat the remaining oil in a pan over medium heat. Add garlic, then kale. Sauté for 5 minutes until tender. Finish with a squeeze of fresh lemon juice.

Nutrition Snapshot

Frequently Asked Questions

Can I use frozen cod?

Yes. Just be sure to thaw it completely and pat it dry to ensure the crust adheres correctly.

Is this gluten-free?

You can make it gluten-free by swapping the panko for almond flour or a gluten-free breadcrumb alternative.

What can I substitute for kale?

Swiss chard or baby spinach are excellent alternatives that cook quickly and hold flavor well.