Cod with Sauteed Kale

Cod with Sauteed Kale

Serves: 4
 
 
Fish Recipes
0 ratings
 
from Diabetes Cookbook by
 
Ingredients
Ingredients
To make Cod with Sauteed Kale, you'll need:
FOR THE FISH:
  • 4 x 170g cod fillets
  • 400g tinned tomatoes, finely chopped
  • ½ red bell pepper, chopped
  • 1 tsp. lemon zest
  • 2 tsp. chopped thyme leaves
  • Himalayan sea salt and black pepper, to taste
  • 1 tbsp. fresh lemon juice
FOR THE KALE:
  • 450g kale, tough stems and ribs removed and cut into 1 inch strips
  • 2 tbsp. olive oil
  • 1 tbsp. red wine vinegar
  • Dash of sea salt

Method

FOR THE FISH:
  • Preheat the oven to Gas Mark 7 or 210°C.
  • Lightly spray or coat a 13x9” (33x23cm) ovenproof dish with coconut oil.
  • Combine the tomatoes, peppers, lemon zest, thyme, salt and pepper in a saucepan and cook for 5-8 minutes until soft. 
  • Place the cod in the prepared baking dish and season with a pinch of salt and pepper. 
  • Bake in the preheated oven for around 15 minutes.
  • Drizzle with a tablespoon of lemon juice.
FOR THE KALE:
  • Boil half a saucepan of water and drop in the kale. Boil the kale for around 10 minutes.
  • Remove the kale from the heat, drain it, and set it to one side.
  • Heat some oil on a medium-high temperature.
  • Add the garlic and cook for about 1 minute, until it softens. 
  • Reduce the heat to low and add the kale. Simmer gently until everything in the pan is warmed through. 
  • Remove from the heat and stir in the vinegar and sea salt.
  • Serve the cod on a bed of kale with the vegetable mixture on the side.
Nutritional Facts (Per Serving)
Calories 380 | Total Fat 8.1g | Saturated Fat 1.2g | Carbohydrates 19g | Fibre 5.3g | Protein 33g
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