Roast Cod with Bacon, Potatoes, and Kale
This good-for-you recipe contains:
LEAN PROTEINS: Cod
GREEN VEGGIES: Kale
Yields: 4 main-dish servings
Prep Time: 15 minutes
Cook Time: About 20 minutes
Ingredients:
1 package (10 ounces) frozen chopped kale
1 package (16 ounces) frozen mashed potatoes
2 slices bacon, cut crosswise into 1/2-inch-wide pieces
1 pound cod or scrod fillet, 1 inch thick, cut into 4 pieces
Salt
2 tablespoons cornmeal
1 large onion, thinly sliced
1/2 cup chicken broth
2 teaspoons cider vinegar
Directions:
1. In microwave oven, cook kale, then heat potatoes, as label directs. Drain kale. In medium bowl, stir kale and potatoes together until blended. Cover and keep warm.
2. Preheat oven to 450° F. Meanwhile, in nonstick 12-inch skillet, cook bacon over medium heat until browned. With slotted spoon, remove bacon to paper towels to drain. Discard bacon fat.
3. On waxed paper, sprinkle cod with 1/4 teaspoon salt, then cornmeal, turning to coat.
4. In same skillet, over medium-high heat, cook cod about 2 minutes per side or until lightly browned. Transfer cod to pie plate; place in oven and roast cod 8 to 10 minutes or until opaque throughout.
5. While cod is roasting, to same skillet, add onion and reduce heat to medium. Cook, covered, 5 minutes or until onion is browned, stirring once. Add broth; cover and cook 4 minutes to wilt onion. Remove from heat; stir in vinegar and bacon.
6. To serve, reheat potato mixture in microwave oven if necessary. Spoon potato mixture onto 4 dinner plates; top with cod, then onion mixture.
Nutritional Information:
Based on individual serving.
Calories: 315
Total Fat: 9 g
Saturated Fat: 4 g
Cholesterol: 67 mg
Sodium: 845 mg
Carbohydrates: 31 g
Fiber: 5 g
Protein: 28 g