Breaded cod with braised kale
Votes: 4
Time: 30 min.
Complexity: easily
Servings: 4
Complexity: easily
Servings: 4
Nutritional value per serving:
Calories 381, total fat 18 G., saturated fats 3 G., proteins 36 G., carbohydrates 20 G., fiber 6 G., cholesterol 65 mg, sodium 537 mg, sugar 0 G.
Calories 381, total fat 18 G., saturated fats 3 G., proteins 36 G., carbohydrates 20 G., fiber 6 G., cholesterol 65 mg, sodium 537 mg, sugar 0 G.
Cod fillet is grilled in the oven, resulting in a tender and juicy interior with a crisp, golden crust. All without the added fat. Before grilling, brush the fish with a spicy mayonnaise-and-mustard sauce and coat in a mixture of coarse, airy panko breadcrumbs and parsley, creating a delicious crust. Serve with sautéed winter greens—escarole and lemon-scented kale. This dish is rich in protein and fiber, making it a delicious, healthy dinner.
The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
Ingredients for the recipe:
- 4 skinless cod fillets, weighing 170 g each (or other firm white fish)
- 1 head escarole, chopped
- 1 bunch kale, stems trimmed, leaves chopped
- Juice of half a lemon + wedges for serving
- 1/3 cup panko breadcrumbs
- 2 tbsp chopped fresh parsley
- 2 tablespoons mayonnaise
- 1 tbsp Dijon mustard
- 1/4 tsp cayenne pepper
- 3 tbsp extra-virgin olive oil + extra for drizzling
- 1 red onion, thinly sliced into half rings
We recommend
Recipes with similar ingredients: cod, kale, escarole salad, lemon juice, ground cayenne pepper, panko breadcrumbs
Cooking the dish according to the recipe:
- Position the oven rack 15 cm from the heating element and preheat the oven to grill mode. Mix on a plate. panko breadcrumbs with 1 tablespoon of parsley. Combine the mayonnaise, mustard, and cayenne pepper in a small bowl. Sprinkle the cod on both sides with salt; brush the top with the mayonnaise mixture, then roll in the breadcrumb mixture, pressing firmly to adhere.
- Spray a baking sheet with olive oil and place the cod, breaded side up. Grill in the oven until the fish is just cooked through and the breading is crispy and golden, about 6 minutes.
- Meanwhile, heat a large saucepan or Dutch oven over medium heat. Add 3 tablespoons of olive oil, then add the red onion and cook, stirring occasionally, until darkened, about 3 minutes. Add the escarole, kale, 1/2 teaspoon of salt, and a few grinds of freshly ground black pepper. Cook, stirring occasionally, until the greens are wilted, about 3 minutes. Add the lemon juice and the remaining 1 tablespoon of parsley. Serve the cod with the greens and lemon wedges.
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