Wok-Fried Cod & Kale with a Ginger-Garlic Sauce

Flaky cod and nutritious kale quickly stir-fried with a fragrant ginger-garlic sauce, offering a vibrant and healthy East Asian-inspired dish.

• Prep: 15 min
• Cook: 10 min
• Total: 25 min
• Servings: 8
• Cuisine: Chinese
• Difficulty: Easy
• Cost: $4.71/serving

Dietary

• Halal
• Kosher
• Dairy-Free
• Nut-Free
• Egg-Free
• Pescatarian
• Low-Sugar
• High-Protein
• High-Fiber

Tags

• stir-fry
• quick
• healthy
• savory
• fresh
• tangy

Ingredients

• 2 pound cod fillet (cut into 1-inch pieces)
• 2 pound kale (stems removed, chopped)
• 3 tablespoon olive oil
• 4 clove garlic (minced)
• 2 tablespoon fresh ginger (grated)
• 0.25 cup low-sodium soy sauce
• 0.25 cup vegetable broth
• 1 teaspoon toasted sesame oil
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Instructions

1. In a small bowl, whisk together low-sodium soy sauce, vegetable broth, toasted sesame oil, minced garlic, and grated fresh ginger. Set aside.
2. Pat cod pieces dry and season lightly with salt and black pepper.
3. Heat 1 tablespoon of olive oil in a large wok or skillet over medium-high heat. Add cod pieces and stir-fry for 3-4 minutes until cooked through and lightly golden. Remove cod from wok and set aside.
4. Add the remaining 2 tablespoons of olive oil to the wok. Add the chopped kale and stir-fry for 5-7 minutes, until wilted and tender-crisp.
5. Pour the sauce mixture over the kale, stirring to coat. Bring to a quick simmer.
6. Return the cooked cod to the wok and toss gently to combine and heat through for 1-2 minutes.
7. Serve immediately.

Notes

Tamari can be used as a gluten-free alternative to soy sauce. For best results, don't overcrowd the wok; cook cod and kale in batches if necessary.

Nutrition (per serving)

• Calories: 280
• Protein: 33.1 g
• Carbohydrates: 46.5 g
• Fat: 5.8 g
• Fiber: 10.1 g
• Sodium: 988 mg
• Saturated Fat: 0.8 g
• Sugar: 0.1 g
• Cholesterol: 50 mg