Baked Cod with Brussels Sprouts and Kale
309
Calories
50g
Protein
24g
Carbs
2g
Fat
Baked Cod with Brussels Sprouts and Kale. A filling spanish plate built around fish and plenty of kale.
Kcal 309 · Protein 50 g · Carbs 24 g · $ 4.00 per serving
Protein 50g · Carbs 24g · Fat 2g
12 min
Prep
20 min
Cook
$ 4
Per Plate
309
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 7 oz cod
- 1.5 cups cooked brussels sprouts (from about 2 cups raw halved)
- 1 cup cooked kale (from about 5 oz raw)
- 1 tbsp lemon juice
- 1 tsp smoked paprika
- 1 clove garlic, minced
- 14 oz cod
- 3 cups cooked brussels sprouts (from about 4 cups raw halved)
- 2 cups cooked kale (from about 10 oz raw)
- 2 tbsp lemon juice
- 2 tsp smoked paprika
- 2 clove garlic, minced
- 28 oz cod
- 6 cups cooked brussels sprouts (from about 8 cups raw halved)
- 4 cups cooked kale (from about 20 oz raw)
- 4 tbsp lemon juice
- 4 tsp smoked paprika
- 4 clove garlic, minced
- 42 oz cod
- 9 cups cooked brussels sprouts (from about 12 cups raw halved)
- 6 cups cooked kale (from about 30 oz raw)
- 6 tbsp lemon juice
- 6 tsp smoked paprika
- 6 clove garlic, minced
- 56 oz cod
- 12 cups cooked brussels sprouts (from about 16 cups raw halved)
- 8 cups cooked kale (from about 40 oz raw)
- 8 tbsp lemon juice
- 8 tsp smoked paprika
- 8 clove garlic, minced
Before You Start
Halve the brussels sprouts, strip and chop the kale, pat the cod dry, and mince the garlic.
How To Make It
- Set the oven to 400°F and line a sheet pan with parchment.
- Roast the brussels sprouts on the pan, 15 to 18 minutes, until the edges are crisp and browned.
- Season the cod with the smoked paprika and garlic and set it on a second lined pan.
- Bake the cod, 10 to 12 minutes, until it flakes easily with a fork and reaches 145°F.
- Steam the kale, 3 to 4 minutes, until it wilts and turns deep green.
- Plate the vegetables, set the cod on top, squeeze the lemon juice over, and serve.
Fix It: If the cod looks underdone in the center, give it another 2 minutes in the oven and check that it flakes.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 20 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories309
- Protein50g
- Carbs24g
- Fat2g
- Fiber7g
- Sodium182mg
Bonus Benefits
- A Healthy Weight
- Heart Health
- Eating Well
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Smoked Paprika: antioxidant color compounds, reported to add flavor without salt.
Garlic: allicin, reported to look after your heart.
Smoked Paprika: antioxidant color compounds, reported to add flavor without salt.
Garlic: allicin, reported to look after your heart.
Tools For This Recipe
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