Pan-Seared Cod with Kale & Broccoli Slaw Salad
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Ingredients
- For the Fish:
- 4 cod fillets, about 6 oz each (680 g total)
- 1 tbsp olive oil (15 ml)
- 1 tsp paprika (3 g)
- 1/2 tsp garlic powder (2 g)
- 1/2 tsp salt (3 g)
- 1/4 tsp black pepper (1 g)
- Juice of 1/2 lemon (15 ml)
- For the Salad:
- 4 cups chopped kale (120 g)
- 2 cups broccoli slaw mix (150 g)
- 1 cup canned cannellini or pinto beans, rinsed and drained (165 g)
- 1/4 cup red onion, thinly sliced (30 g)
- 1/4 cup dried cranberries (30 g, optional for sweetness)
- For the Dressing:
- 1/2 cup plain nonfat Greek yogurt (120 g)
- 2 tbsp olive oil (30 ml)
- 1 tbsp apple cider vinegar (15 ml)
- 1 tbsp Dijon mustard (15 g)
- 1 tsp honey (7 g)
- Salt and black pepper to taste
Directions
- Prep Salad: In a large bowl, combine kale, broccoli slaw, beans, red onion, and cranberries if using.
- Make Dressing: In a small bowl, whisk together Greek yogurt, olive oil, apple cider vinegar, Dijon mustard, honey, salt, and pepper until smooth. Toss with salad until evenly coated.
- Cook Fish: Pat cod fillets dry. Season both sides with paprika, garlic powder, salt, and black pepper. Heat olive oil in a skillet over medium-high heat. Cook fish 3–4 minutes per side until golden brown and flakes easily with a fork. Squeeze lemon juice over top.
- Assemble Bowl: Divide salad among bowls. Top each with a seared cod fillet.
- Serve: Garnish with extra fresh herbs or lemon wedges if desired.
Tips for Meal prep
Store salad and dressing separately, then toss before eating to keep it fresh.
Fish is best cooked fresh, but can be reheated gently in a skillet.
Swap cod for halibut, haddock, or tilapia if preferred.
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