Seared Cod with Swiss Chard and Almonds

recipe
Premium Hungarian paprika elevates the flavor profile of this dish. Winter greens make a pretty plated entrée and are nutritious, too. Besides more than half the recommended vitamins A and C from the greens, the fish and greens supply a little zinc. Serve with couscous or orzo.

Yield:

4 servings (serving size: 1 fillet, 1/2 cup chard, and 2 1/4 teaspoons almonds)

Recipe from

Nutritional Information

Calories 243
Caloriesfromfat 33 %
Fat 8.6 g
Satfat 1.1 g
Monofat 5.1 g
Polyfat 1.6 g
Protein 34.5 g
Carbohydrate 7.9 g
Fiber 3.4 g
Cholesterol 73 mg
Iron 4 mg
Sodium 897 mg
Calcium 129 mg

Ingredients

4 teaspoons olive oil, divided
3 tablespoons slivered almonds
1 1/4 teaspoons sweet Hungarian paprika, divided
2 garlic cloves, thinly sliced
10 cup thinly sliced trimmed Swiss chard (about 2 bunches)
3/4 teaspoon salt, divided
1/4 teaspoon sherry vinegar
4 (6-ounce) cod fillets

Preparation

1. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add almonds to pan; cook 2 minutes or until lightly browned, stirring constantly. Transfer to small bowl with a slotted spoon. Sprinkle almonds with 1/4 teaspoon paprika, stirring to coat. Set aside.

2. Add garlic to pan; cook 1 minute or until golden, stirring constantly. Add 3 1/3 cups chard to pan; cook 1 1/2 minutes or until wilted, stirring constantly. Repeat procedure 2 times with remaining chard. Stir in 1/2 teaspoon salt; cover and cook 5 minutes or until tender. Stir in vinegar. Remove from pan; wipe skillet with paper towels.

3. Sprinkle fish evenly with the remaining 1 teaspoon paprika and remaining 1/4 teaspoon salt. Heat remaining 2 teaspoons olive oil in pan over medium-high heat. Add fish to pan; cook fish 2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve fish with chard mixture; sprinkle evenly with almonds.

Note:

Jackie Mills, MS, RD,

December 2008
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