Seared Cod with Bacon, Braised Fennel and Kale

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"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


  • 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.


No special items needed.

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