Cod with Kale and Chorizo in Broth

Cod with Kale and Chorizo in Broth


1 bunch kale (about ¾ pound)
1 small onion
3 cloves garlic
1 ½ ounces cooked chorizo sausage
1 tablespoon olive oil
1 ½ cups fish stock, preferably lower sodium
Four 6-ounce skinless cod fillets
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper


Remove the kale leaves from the stalks, discarding the stalks. Rinse the kale leaves and dry them thoroughly.

Thinly slice the onion and garlic and finely dice the sausage. Heat the oil in a large nonstick skillet that has a lid, over a medium-high heat. Add the onion and chorizo and cook until the onions are softened, 3-4 minutes. Meanwhile, chop the kale into ½ inch pieces.

Add the garlic to the skillet and cook, stirring, 1 minute more. Add kale and stock and cook until the kale is wilted, 3 minutes. Season the fish with the salt and pepper. Arrange the fish on top of the greens in the skillet, lower the heat to medium-low, cover, and cook until the fish is opaque and flakes easily with a fork, 10 minutes. Place a piece of fish in each of four shallow serving bowls. Divide the greens and broth among the plates and

Makes 4 servings

Serving size: 1 fish fillet and 2/3 cup greens/broth

Per serving: Calories 320; Total Fat 12g; (Sat Fat 3g, Mono Fat 5.9g, Poly Fat 2.3g); Protein 42g; Carb 8g; Fiber 1g; Cholesterol 65mg; Sodium 460mg

Excellent Source of: Magnesium, Manganese, Niacin, Phosphorus, Potassium, Protein, Selenium, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin K

Good Source of: Calcium, Copper, Folate, Iron, Pantothenic Acid, Riboflavin, Thiamin

Copyright 2017 Ellie Krieger. All rights reserved.

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