Cod with Kale Pesto

Cod with Kale Pesto Recipe

This fresh take on pesto powers up the nutritive value with kale, ground mustard seed, and walnuts. The addition of mustard seed increases the formation of the phytonutrient sulforaphane, a powerful free-radical scavenger, in the kale while the walnuts add a great source of cardio-supportive omega-3 fats. Pesto and fish go great together to make a light, but super nutrient-dense meal.

4
For the fish
4 cod fillets (4-6 ounces each), thawed
1 organic lemon
3 tablespoons avocado oil
  2-3 organic garlic cloves, crushed
1⁄2 teaspoon Natural Grocers® Brand Bulk Real Salt
1⁄4 teaspoon Natural Grocers Brand Bulk Organic Ground Black Pepper
For the pesto
2 cups chopped organic kale leaves, (remove leaves from stems before chopping)
1 cup organic basil leaves
1 organic garlic clove
1 tablespoon organic lemon juice
1⁄2 cup Natural Grocers Brand Bulk Organic Walnut Halves and Pieces
1⁄2 cup Natural Grocers Brand Organic Parmesan Cheese Shreds, (Note: may substitute ¼ cup nutritional yeast for dairy free)
  1/3 - 1/2 cup Natural Grocers Brand Organic Extra Virgin Olive Oil
Natural Grocers Brand Bulk Seasonings
1⁄2 teaspoon Real Salt
1⁄4 teaspoon Organic Ground Black Pepper
1⁄4 teaspoon Organic Ground Yellow Mustard Seed
Optional toppings
  organic lemon wedges, for garnish

1. Preheat oven to 350°F.

2. Cut lemon in half and squeeze the juice from one half into a baking dish (reserve the other half for the pesto). Add the oil, garlic, salt, and pepper to the baking dish and stir to combine. Place the cod fillets in the dish, turning to coat, and allow to marinate for 15 minutes while you make the pesto.

3. Make the pesto by placing the kale, basil, garlic, spices, lemon juice, walnuts, and cheese into a food processor and process to chop. Slowly add the olive oil while continuing to pulse until pesto is a smooth consistency.

4. Spoon 2-3 tablespoons of pesto onto each fillet, then cover and bake until fish flakes easily with a fork, 15-20 minutes.

5. Serve with lemon wedges, extra pesto on the side and bread (if desired).

per one serving

Calories Carbohydrates Protein Fat Fiber
609 kcal 6.5 g 36 g 50 g 1.6 g

Recommended Beverage: Wine

Recommended Style: Pinot Grigio

Recommended Brand: Bellisima