Roasted Cod with Braised Kale and Polenta

Name: Roasted Cod with Braised Kale and Polenta
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 6 servings
Cuisine: Italian
Ingredients: 2 pound cod fillet (cut into 6 portions, patted dry); 2 can cannellini beans (rinsed and drained); 2 bunch Lacinato kale (stemmed and chopped); 1.5 cup yellow cornmeal; 4.5 cup water; 2 tablespoon olive oil (divided); 1 lemon (zested and juiced); 2 tablespoon flat-leaf parsley (chopped); 0.5 teaspoon salt (divided); 0.25 teaspoon black pepper (ground)

Thick Atlantic cod fillets gently roasted with lemon, served over creamy gluten-free polenta and braised Tuscan kale with cannellini beans.

Prep: 15 min
Cook: 30 min
Total: 45 min
Servings: 6
Cuisine: Italian
Difficulty: Medium

Dietary

Gluten-Free
Dairy-Free
Nut-Free
Egg-Free
Soy-Free
Pescatarian
Low-Sodium
Low-Sugar
Low-Cholesterol
Low-Saturated-Fat
High-Fiber
High-Protein
Kosher
Halal
Low-Fat
Low-Calorie

Ingredients

2 pound cod fillet (cut into 6 portions, patted dry)
2 can cannellini beans (rinsed and drained)
2 bunch Lacinato kale (stemmed and chopped)
1.5 cup yellow cornmeal
4.5 cup water
2 tablespoon olive oil (divided)
1 lemon (zested and juiced)
2 tablespoon flat-leaf parsley (chopped)
0.5 teaspoon salt (divided)
0.25 teaspoon black pepper (ground)

Instructions

Preheat oven to 400°F. Line a baking sheet with parchment paper.
Bring 4 1/2 cups of water to a boil in a medium saucepan. Slowly whisk in the yellow cornmeal and 1/4 teaspoon of the salt. Reduce heat to low, cover, and simmer for 25 minutes, stirring occasionally until thick and creamy.
Place the cod fillets on the baking sheet. Drizzle with 1 tablespoon of the olive oil, half the lemon juice, lemon zest, 1/8 teaspoon of the salt, and 1/8 teaspoon of the black pepper.
Roast the cod in the oven for 12 to 15 minutes until opaque throughout and flakes easily with a fork (internal temperature reaches 145°F).
While cod bakes, heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped Lacinato kale and sauté for 4 minutes until wilted. Stir in the cannellini beans, remaining lemon juice, remaining 1/8 teaspoon salt, and remaining 1/8 teaspoon black pepper. Cook 3 minutes until warmed through.
Spoon warm polenta into shallow bowls, top with the braised kale and white beans, set a roasted cod fillet over top, and garnish with fresh parsley.

Notes

Using no-salt-added canned beans keeps the sodium well below your threshold while providing rich soluble fiber.

Nutrition (per serving)

Calories: 395
Protein: 34 g
Carbohydrates: 49 g
Fat: 6.5 g
Fiber: 9.5 g
Sodium: 280 mg
Saturated Fat: 0.9 g
Sugar: 2.1 g
Cholesterol: 65 mg