Creamy Fish and Kale Skillet with Lemon
Pacific cod cooks gently in a creamy lemon, kale, white-bean, and yogurt skillet sauce for a light high-protein dinner.
By Moow Editorial ·
- Nestle the fish into the hot sauce rather than stirring it.
- Blend some beans into the sauce for body without heavy cream.
At a glance
Read through the method once, then measure every ingredient before you begin.
- Yield: 4 servings
- Prep time: 18 minutes
- Cook time: 20 minutes
The listed weights are the editor-reviewed basis for nutrition; household measures are rounded for practical cooking.
Estimated nutrition per serving
Serving basis: One nutrition serving from the editor-reviewed yield of 4 servings.
- Calories: 340 kcal
- Protein: 41 g
- Carbohydrates: 32 g
- Fat: 6 g
- Fiber: 9 g
- Sodium: 516 mg
Estimated from the listed ingredients and serving yield using USDA FoodData Central. Actual values vary with brands, substitutions, cooking losses, oil absorption, and portion size.
Ingredients
Measure these ingredients for the full editor-reviewed recipe yield.
- 1 1/3 pounds (600 g) raw Pacific cod fillets, cut into 4 portions
- 8 packed cups (240 g) chopped kale
- 2 1/2 cups (400 g) cooked white beans without salt, drained
- 1 cup (240 g) plain nonfat Greek yogurt
- 1 cup (240 g) water
- 1/3 cup (80 g) lemon juice
- 1 tablespoon (14 g) olive oil
- 3 cloves (9 g) garlic, grated
- 1/2 teaspoon (1 g) black pepper
Directions
1. Blend half the white beans with the yogurt and water until smooth.
2. Heat the oil in a large deep skillet. Cook the garlic for 30 seconds, then add the kale and remaining beans and cook until the kale begins to wilt.
3. Stir in the bean-yogurt sauce and black pepper. Nestle in the cod, cover, and simmer gently until it reaches 145°F (63°C), 7 to 10 minutes.
4. Remove from the heat, stir the lemon juice into the sauce around the fish, and divide into four servings.
Sources
Contains fish and milk. Cook cod to 145°F (63°C), avoid cross-contact from raw fish, and refrigerate leftovers within 2 hours.