• Ready in about 20 minutes
• High-protein and naturally low carb
• Only a handful of ingredients
• Works with cod, halibut, haddock, tilapia, or mahi-mahi
• Perfect for busy weeknights

Cod is usually my first choice because it's affordable, easy to find, and forgiving to cook. Halibut is fantastic if you're looking for something meatier, while haddock and tilapia work well when you're trying to keep costs down.

The good news is that you don't need anything fancy. Almost any firm white fish will develop a beautiful crust if the pan is hot enough and the surface of the fish is dry.

For the Fish

• 4 white fish fillets (about 5 ounces each)
• 1 tablespoon extra virgin olive oil
• 1 tablespoon butter
• 1 teaspoon sea salt
• ½ teaspoon black pepper

For the Garlic Kale

• 1 large bunch kale, stems removed and chopped
• 2 garlic cloves, thinly sliced
• 1 tablespoon fresh lemon juice
• ¼ teaspoon red pepper flakes

1. Pat the fish dry. This matters more than anything else. Moisture creates steam, and steam prevents browning.
2. Season generously. Sprinkle both sides with salt and pepper right before cooking.
3. Heat the skillet. Add olive oil to a large skillet over medium-high heat. Wait until the oil starts to shimmer.
4. Add the fish. Place the fillets in the pan and don't move them for 3 to 4 minutes.
5. Flip carefully. Once a crust forms, the fish will release naturally. Cook another 2 to 3 minutes on the second side.
6. Set aside. Transfer the fish to a plate while you prepare the kale.
7. Cook the kale. Lower the heat to medium. Add butter and garlic. Cook for about 30 seconds before adding kale and red pepper flakes.
8. Finish with lemon. Once the kale softens, squeeze fresh lemon juice over the top and toss everything together.
9. Serve immediately. Plate the fish alongside the kale and enjoy.

If you cook fish regularly, invest in a thin metal fish spatula.

I bought one years ago after ruining enough fillets to lose count. It slides under delicate fish much more easily than a standard spatula and helps keep that golden crust intact.

Besides tasting great, lemon juice can help your body absorb more of the non-heme iron found in leafy greens like kale. It's one of those rare cases where good flavor and good nutrition happen to work together.

You can wash and chop the kale up to three days in advance. Store it in an airtight container with a dry paper towel to absorb excess moisture.

Leftover fish and kale will keep in the refrigerator for up to two days.

For best results, reheat the fish in a toaster oven or conventional oven rather than a microwave. The texture stays much better that way.

• Calories: 280
• Protein: 38g
• Fat: 9g
• Carbohydrates: 8g