Since this week we’re focusing on protein, today’s recipe features cod. This flaky white meat fish is packed with protein and is a great source of vitamins B3, B6 and B12, as well as heart-healthy omega-3 fatty acids. It’s also very low in mercury, so it’s safe for pregnant women and children.
If you’re vegan, don’t worry, we also got you covered! Two servings of the kale, beans, and cornbread crumbs pack a whopping 19.4 g of plant-based protein and only 455 calories!
Baked Cod Fish with Kale, Beans & Corn Bread Crumbs Recipe
Prep Time: 5 min | Cook Time: 10 min | Serves: 4
Baked cod:
+ 12 oz (340 g) cod fish
+ 1 tbsp butter or ghee, softened (DIY recipe here)
+ 1/2 tsp sea salt
+ 1/4 tsp freshly ground black pepper
Baked crumbs:
+ 2 cups red beans, cooked (learn here how to soak and cook beans and legumes)
+ 1 cup vegan corn bread, cut into small squares
+ 4 cups kale, stems removed and chiffonade
+ 4 garlic cloves, minced
+ 1 1/2 tbsp olive oil
+ sea salt and freshly ground black pepper, to taste
To make the fish: Preheat oven to 400°F (200°C) and lightly grease a baking dish. Lay cod filets in the baking dish, drizzle butter or ghee on top and season fish with salt and pepper. Bake in the preheated oven for about 10 minutes, until the fish flakes easily with a fork.
To make the crumbs: Preheat oven to 400°F (200°C). Transfer the beans, bread and kale to a big bowl, drizzle olive oil on top and season with garlic, salt, and pepper to taste. Toss to coat. Transfer to a baking pan and bake in the oven for a total of 10 minutes, until golden brown. Serve with the cod fillets and enjoy!
| calories | carbs | fat | protein |
|---|---|---|---|
| 307 | 34.1 g | 17.5 g | 22.5 g |