Food Recipes Roasted Cod with Wilted Kale 3.8 (20) Add your rating & review This heart-healthy dinner option is anything but boring, and ready in less than 30 minutes. By Emily Nabors Hall Emily Nabors Hall Emily has been a recipe developer with Dotdash Meredith brands for a decade. She has contributed dozens of recipes to Real Simple, specializing in flavor-forward weeknight meals that feed a family quickly and affordably, as well as baked sweets that are sure to delight. Real Simple's Editorial Guidelines Updated on September 02, 2022 Rate PRINT Share Trending Videos Close this video player Photo: Gentl & Hyers Hands On Time: 25 mins Total Time: 25 mins Yield: 4 Jump to Nutrition Facts Each boneless, skinless cod fillet is baked in a crispy coating of panko, chopped garlic, and fresh parsley, so it tastes like a more delicious, less oily version of fried fish. Baking the fish also frees up your hands, and ensures your kitchen is free of fishy aromas. Pairing the cod with sautéed kale makes this a well-rounded meal, and a sprinkle of lemon makes the popular veggie shine. In fact, you'll be so surprised by how tasty the simple side dish is that you'll soon be pairing it with all of your favorite proteins. These Are the Healthiest Types of Seafood, According to an RDN Ingredients 1 teaspoon minced garlic 4 tablespoons extra-virgin olive oil, divided ¾ cup panko breadcrumbs 2 tablespoons finely chopped fresh flat-leaf parsley 4 (6-oz) boneless, skinless cod fillets 1 teaspoon kosher salt 8 ounces lacinato kale, stemmed, cut into 2-inch pieces 2 teaspoons fresh lemon juice (0.33 small lemon) 8 ounces (1.5 medium) tomatoes, cut into wedges Directions Preheat oven to 425°F. Combine garlic and 3 tablespoons oil in a small skillet over medium, and then cook until garlic is browned, 2 minutes. Add panko and cook, stirring occasionally, until lightly browned, about 3 minutes, and then stir in parsley. Season cod with salt and place on a parchment-lined rimmed baking sheet. Top with the panko mixture and then bake until the fish flakes easily with a fork, about 12 minutes. Heat remaining oil in a large skillet over medium-high. Add kale and cook, stirring occasionally, until lightly wilted, 2 to 3 minutes. Sprinkle with lemon juice and serve with fish and tomato wedges. Nutrition Facts (per serving) 336 Calories 15g Fat 19g Carbs 31g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Calories 336 % Daily Value * Total Fat 15g 19% Saturated Fat 2g 10% Cholesterol 65mg 22% Sodium 621mg 27% Total Carbohydrate 19g 7% Total Sugars 5g Protein 31g 62% Calcium 154mg 12% Iron 4mg 22% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Rate It Print