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Cod with Beet Greens & Lemon Vinaigrette

Product Wellness Keys
  • Fat Free
  • Fruits - Vegetables
  • Heart Healthy
  • Gluten Free
  • High Calcium
  • High Fiber
  • Lactose Free
  • Low Calorie
  • Low Fat
  • Low Sodium
  • Sugar Free
  • Vegan
  • Lean
  • Whole Grain
  • Diabetes
  • High Calorie
Read more about Wellness Keys
Nutritional Info
Each serving (1 fillet, 1/2 cup greens, 1 Tbsp sauce) contains 290 calories, 5 g carbohydrate, (1 g fiber), 31 g protein, 17 g fat, (3 g saturated fat), 75 mg cholesterol, and 500 mg sodium.
SAVE TO RECIPE BOX
  • Calories per Serving: 290
  • Servings: 4

Ingredients

Instructions

Make This First

Directions

  1. Blanch beet greens 3 min in large pot of boiling, salted water. Drain. Transfer to bowl of ice water; drain and set aside.
     
  2. Dust cod with pan-searing flour; pat off excess. Heat olive oil in large skillet on MED-HIGH until oil faintly smokes; add fish. Turn over when fish has changed color one-quarter of way up and seared side has turned paper bag-brown, 2-3 min.
     
  3. Reduce heat to MED; cook 4-5 min until internal temp reaches 120 degrees (check by inserting thermometer halfway into thickest part of fish).
     
  4. Add basting oil and butter; carefully swirl. Spoon over fish to baste. Remove from pan when internal temp reaches 130 degrees, about 3 min. Place on platter; let rest at least 2 min.
     
  5. Add blanched beet greens and lemon vinaigrette to pan. Toss to coat; cook about 3 min until heated through. Portion greens and sauce onto four plates; top with fish.
Chef Tips
Timesaver: Use Food You Feel Good About Lemon Vinaigrette (Produce Dept).

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