Seared Cod with Bacon, Braised Fennel and Kale
Recipe: #40246
February 27, 2023
Categories: Cod, Snapper, Kale, Southern, One-Pot Meal, Diabetic, Heart Healthy, Low Calorie, Low Carbohydrate, Low Cholesterol, Low Fat, No Eggs, Non-Dairy, more
"You can substitute grouper or snapper for the cod. Be sure you get a good sear on the fish in the drippings to form a nice crust before braising with the veggies."
Original is 4 servings
Ingredients
Nutritional
- Serving Size: 1 (222.9 g)
- Calories 250
- Total Fat - 12.1 g
- Saturated Fat - 2.5 g
- Cholesterol - 29.7 mg
- Sodium - 1042.8 mg
- Total Carbohydrate - 14.5 g
- Dietary Fiber - 3.8 g
- Sugars - 0.9 g
- Protein - 22.7 g
- Calcium - 169.8 mg
- Iron - 3.1 mg
- Vitamin C - 93.7 mg
- Thiamin - 0.6 mg
Step by Step Method
Step 1
Cook the bacon in a large skillet over medium high heat for 5 minutes or until crispy. Remove with a slotted spoon so a paper towel lined plate.
Step 2
Sprinkle the fish with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add the fish to the pan drippings and cook 4 minutes on one side until golden brown. Remove the fish from the pan (Fish will not be fully cooked).
Step 3
Add the sliced fennel and the bell peppers to the pan. Saute for 5 minutes. Reduce the heat to medium low. Add the kale to the pan; place the fish on top of the kale. Add the stock to the pan. Cover and cook for 6 to 8 minutes or until the kale is wilted and the fish flakes easily with a fork.
Step 4
Sprinkle with the bacon, remianing salt and pepper, parsley, fennel fronds and cider vinegar.
Tips
No special items needed.
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