A light yet satisfying high-protein meal, featuring perfectly seared cod on a bed of warm cannellini beans, kale, and cherry tomatoes, infused with rosemary and lemon.
Ingredientes
- 400g cod fillets (2 x 200g)
- 30ml olive oil
- 2 cloves garlic, thinly sliced
- 200g cherry tomatoes, halved
- 1 can (400g) cannellini beans, rinsed and drained
- 100g kale, tough stems removed and chopped
- 1 sprig fresh rosemary
- 1 lemon, for juice
- Salt to taste
- Freshly ground black pepper to taste
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Instruções
- 1.Pat the cod fillets completely dry with a paper towel and season both sides generously with salt and pepper.
- 2.Heat 15ml (1 tablespoon) of olive oil in a large non-stick skillet over medium-high heat. Place the cod fillets in the pan and sear for 3-4 minutes on one side until golden and crisp.
- 3.Flip the cod and cook for another 2-4 minutes, depending on thickness, until opaque and cooked through. Remove the cod from the skillet and set aside on a plate.
- 4.In the same skillet, add the remaining 15ml (1 tablespoon) of olive oil. Add the sliced garlic and cook for 30 seconds until fragrant, being careful not to burn it.
- 5.Add the halved cherry tomatoes and the rosemary sprig. Cook for 3-4 minutes, stirring, until the tomatoes soften.
- 6.Add the rinsed cannellini beans and chopped kale to the skillet. Continue to cook and stir for another 3-4 minutes until the kale has wilted and the beans are warmed through.
- 7.Remove the pan from the heat and discard the rosemary sprig. Squeeze in the juice of half a lemon and season with salt and pepper to your preference.
- 8.To serve, divide the warm bean and kale mixture between two plates and place a piece of seared cod on top of each.
Informações Nutricionais
Porque esta receita
This recipe is exceptionally high in lean protein from cod, promoting muscle health. The white beans and kale provide excellent plant-based protein, fiber, and essential minerals like iron, supporting digestive health and sustained energy.
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