Zesty Lemon Garlic Cod with Sautéed Greens
This Zesty Lemon Garlic Cod with Sautéed Greens is a delightful and healthy dish that brings together the fresh flavors of cod, vibrant greens, and a zesty garlic-lemon sauce. The cod is baked to perfection, resulting in a moist and flakey texture, while the sautéed broccoli rabe or kale adds a touch of bitterness that beautifully complements the dish. Topped with crumbled feta and black olives, this meal is not only nutritious but also bursting with Mediterranean flavors. Perfect for a weeknight dinner or a special occasion, serve this dish with a side of crusty bread or over a bed of quinoa for a complete meal. Enjoy this simple yet sophisticated recipe that is sure to impress your family and friends!
2
Servings
270
Calories
11
Ingredients
Ingredients
Cod Steaks
2 (about 2 inches thick (approximately 3/4 pound))
Broccoli Rabe or Kale
1 lb (washed with hard stems removed)
Extra Virgin Olive Oil
5 tablespoons (divided)
Garlic Cloves
3 (crushed)
Dried Hot Pepper or Hot Pepper Flakes
1 (optional for added heat)
Black Olives
1/2 cup (cured in oil)
Salt
to taste (pinch)
Feta Cheese
1/3 lb (crumbled)
Oregano
1 pinch (dried)
Ripe Tomatoes
1 large (chopped)
Lemon Juice
1 teaspoon (freshly squeezed)
Instructions
1
Preheat your oven to 350°F (175°C).
2
In a large pot, bring salted water to a boil. Add the broccoli rabe or kale and blanch for about 2-3 minutes until tender but still vibrant. Drain and set aside to cool slightly.
3
In a mixing bowl, combine the chopped tomatoes, lemon juice, oregano, 3 tablespoons of olive oil, and crushed garlic. Mix well until combined. This will be your zesty sauce.
4
In a large baking dish, drizzle the remaining 2 tablespoons of olive oil. Arrange the drained greens in an even layer in the dish, then place the cod steaks on top.
5
Generously spoon the zesty tomato mixture over each cod fillet, ensuring they're evenly coated. Add salt and pepper to taste.
6
Crumble the feta cheese over the cod and greens mixture. Add the black olives evenly around the dish for an extra flavor kick.
7
Bake in the preheated oven for 30 minutes, or until the cod is cooked through and flakes easily with a fork. Keep an eye on the cod to prevent overcooking.
8
Once cooked, let it rest for a couple of minutes, then garnish with fresh lemon slices, drizzle with extra virgin olive oil, and serve immediately. Enjoy this Mediterranean-inspired feast!
Nutrition Information
18g
Fat
7.5g
Carbs
22.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Zesty Lemon Garlic Cod with Sautéed Greens?
It is a healthy Mediterranean-style dish featuring baked cod, sautéed greens, and a zesty garlic-lemon tomato sauce topped with feta and olives.
Which greens should I use for this recipe?
You can use either one pound of broccoli rabe or kale, with the hard stems removed.
How long do I bake the cod?
Bake the cod in a preheated oven for approximately 30 minutes until it flakes easily with a fork.
At what temperature should the oven be set?
The oven should be preheated to 350 degrees Fahrenheit (175 degrees Celsius).
What are the ingredients in the zesty sauce?
The sauce is made by combining chopped tomatoes, lemon juice, dried oregano, 3 tablespoons of olive oil, and crushed garlic.
Is this recipe considered a healthy meal option?
Yes, it is a nutritious choice featuring fresh fish and vegetables, containing 270 calories and 22.5 grams of protein per serving.
Can I use frozen cod for this dish?
Yes, but ensure the cod steaks are fully thawed and patted dry before you begin the preparation.
What can I serve with this cod recipe?
It pairs well with crusty bread, a side of quinoa, or as a standalone light meal.
How do I prepare the greens before baking?
Blanch the greens in boiling salted water for 2-3 minutes until tender, then drain them before layering in the baking dish.
How many people does this recipe serve?
This recipe is designed to provide 2 servings.
What is the calorie count per serving?
There are approximately 270 calories in one serving of this dish.
How much protein is in each serving?
Each serving contains about 22.5 grams of protein.
Can I make this recipe dairy-free?
Yes, you can simply omit the feta cheese to make the dish dairy-free.
What type of olives are best for this recipe?
The recipe calls for 1/2 cup of black olives cured in oil for an authentic Mediterranean flavor.
How thick should the cod steaks be?
The cod steaks should be approximately 2 inches thick.
Can I add a bit of spice to this dish?
Yes, you can add a dried hot pepper or hot pepper flakes to the sauce for optional heat.
How many garlic cloves are needed?
The recipe uses 3 crushed garlic cloves for the zesty sauce.
How do I know when the cod is finished cooking?
The fish is done when it is opaque throughout and flakes easily when tested with a fork.
Can I substitute cod with another fish?
Yes, other firm white fish steaks like halibut or haddock could be used as a substitute.
How much olive oil is required in total?
A total of 5 tablespoons of extra virgin olive oil is used, divided between the sauce and the baking dish.
What herb is used to season the fish?
A pinch of dried oregano is used in the tomato and garlic mixture.
Is this a Mediterranean-inspired recipe?
Yes, it uses classic Mediterranean ingredients like olive oil, garlic, lemon, feta, and olives.
Can I prepare parts of this dish in advance?
You can blanch the greens and prepare the tomato sauce ahead of time to speed up the final assembly.
How do I prevent the fish from overcooking?
Monitor the fish closely toward the end of the 30-minute baking window and remove it once it flakes easily.
What kind of tomatoes should I use?
The recipe calls for one large ripe tomato, chopped.
Is fresh lemon juice necessary?
Freshly squeezed lemon juice is recommended for the best flavor, using about one teaspoon.
Is this recipe suitable for beginners?
Yes, it is classified as an easy recipe that is perfect for a simple yet sophisticated dinner.
Do I need to wash the greens?
Yes, ensure the broccoli rabe or kale is thoroughly washed before removing the hard stems.
Should I let the dish rest after baking?
Yes, it is recommended to let the dish rest for a couple of minutes before serving.
What should I use for garnish?
Garnish the finished dish with fresh lemon slices and a light drizzle of extra virgin olive oil.