Pan-Seared Cod with Garlic Sautéed Kale

Quick Summary

Enjoy a restaurant-quality, heart-healthy dinner featuring wild-caught cod fillets and mineral-dense kale. This recipe is naturally gluten-free, dairy-free, and perfect for busy weeknights.

Ingredients

Method

1. 1. Pat cod fillets dry with a paper towel. Season both sides generously with salt and pepper.
2. 2. Heat one tablespoon of olive oil in a non-stick skillet over medium-high heat. Place fillets in the pan and sear for 3-4 minutes per side until golden brown and the fish flakes easily. Remove and set aside.
3. 3. In the same pan, add the remaining oil and sliced garlic. Sauté for 30 seconds until fragrant.
4. 4. Add the kale and red pepper flakes. Toss for 3-5 minutes until the kale is vibrant and tender.
5. 5. Finish with a squeeze of fresh lemon juice and serve the fish atop a bed of warm greens.

Nutrition Snapshot

Frequently Asked Questions

Can I use frozen cod?

Yes. Thaw completely in the refrigerator overnight and pat very dry to ensure a good sear.

Is this meal freezer-friendly?

The kale is best eaten fresh. The cod stores well for 2 days, but texture may change upon reheating.

What can I substitute for kale?

Swiss chard or baby spinach are excellent alternatives that cook quickly.