Looking for a light yet satisfying dinner? This Baked Cod with White Bean Ragu and Garlicky Kale is a perfect choice. It’s a delightful dish that showcases tender cod fillets paired with a hearty ragu that adds depth and flavor. Plus, the garlicky kale brings a vibrant touch to the plate, making it as pleasing to the eyes as it is to the palate.
Imagine the flaky, buttery cod beautifully baked to perfection, resting on a bed of creamy white beans simmered in herbs and tomatoes. Each bite is a delicious combination of flavors that will leave you wanting more, while the garlicky kale provides a nutritious crunch that complements the dish perfectly.
Prepare the Perfect Baked Cod
Baked cod stands out not just for its tenderness, but also for its ability to absorb flavors beautifully. When baked, cod fillets become flaky and buttery, offering a satisfying texture that pairs perfectly with other components of the dish. A simple seasoning of salt, pepper, and a drizzle of olive oil allows the inherent taste of the fish to shine through. Incorporating herbs can elevate this experience even more.
Creating a Hearty White Bean Ragu
The foundation of this dish is the white bean ragu, a comforting mixture that complements the cod beautifully.
Using canned white beans makes this preparation quick and easy, while cherry tomatoes add a burst of sweetness and acidity.
Cooking the onions and garlic in olive oil releases their aromatic qualities, creating a savory base that enhances the overall flavor profile of the dish.
Simmering these ingredients together allows the flavors to meld, creating a rich and hearty sauce that cradles the baked cod perfectly.
Garlicky Kale: A Nutritional Boost
No dish is complete without a green element, and garlicky kale adds not just color, but essential nutrients as well.
Sautéing kale with garlic infuses it with robust flavor, making it a delightful side that holds its own next to the main components.
Lightly wilting the kale helps retain its vibrant color while preserving its nutritional benefits, ensuring a balanced meal.
Garnishing for Presentation
Presentation plays a key role in engaging the appetite.
Garnishing the dish with fresh parsley not only adds a pop of color but also introduces a fresh taste that brightens the overall experience.
A wedge of lemon offers a zesty contrast, inviting diners to squeeze it over the fish and ragu for an extra layer of flavor.
Serving Suggestions
When arranging this dish on a rustic wooden table, the visual appeal is heightened by the natural textures and colors.
This meal is perfect for a cozy dinner or a gathering, serving as a conversation starter due to its vibrant appearance.
Pairing the cod and ragu with a light white wine can enhance the meal, making it even more enjoyable.
Nutritional Insights
This dish balances health and flavor, making it a smart choice for any meal.
With around 320 calories per serving, it provides a good source of protein while remaining lower in fat.
The inclusion of white beans and kale ensures a healthy dose of fiber and essential nutrients, making this not just a tasty option, but a wholesome one as well.
Healthy and Flavorful Baked Cod Recipe
This baked cod is a wholesome, nutritious meal featuring delicate fish over a comforting white bean ragu. It’s topped with garlic-infused kale for an added layer of flavor and a healthy twist.
Ingredients
- 4 cod fillets, skinless
- 1 can (15 ounces) white beans, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 2 tablespoons olive oil, divided
- 2 cups kale, chopped
- Juice of 1 lemon
- Fresh parsley for garnish
Instructions
- Preheat the Oven: Preheat your oven to 400°F (200°C).
- Prepare the Ragu: In a large skillet, heat 1 tablespoon of olive oil over medium heat. Sauté the onion and garlic until softened (about 3-4 minutes). Add the white beans, cherry tomatoes, oregano, salt, and pepper. Cook for about 5 minutes, stirring occasionally, until the tomatoes start to break down.
- Bake the Cod: Place the cod fillets on a baking sheet lined with parchment paper. Drizzle with the remaining olive oil and season with salt and pepper. Bake for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
- Sauté the Kale: In another skillet, heat a little olive oil over medium heat. Add the chopped kale and sauté until wilted (about 3-4 minutes). Stir in the minced garlic and cook for an additional minute. Squeeze lemon juice over the kale and mix well.
- Serve: To plate, spoon a generous amount of white bean ragu onto each plate, top with a cod fillet, and serve with garlicky kale on the side. Garnish with fresh parsley.
Cook and Prep Times
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Servings: 4 servings
- Calories: 320 kcal
- Fat: 10g
- Protein: 30g
- Carbohydrates: 25g
