Cod with Crispy Kale, Roasted Tomato & Fregola Sarda

Cod with Crispy Kale, Roasted Tomato

& Fregola Sarda

Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Fri Delivery Only
Recipe only available for Friday delivery.
WW™ Approved
Our recipes that have the WW™ Mark of Wellness make vegetables the star of your meal, utilize lean proteins, keep calorie counts in mind and limit saturated fat, sodium and added sugar, and use simple, wholesome ingredients to make dinnertime a nourishing and joyful experience. Smart Point Values ® (SPVs) are assigned to recipes on an “as packaged” basis. To learn more about WW™ visit our partner’s website at WW.com.
Vegetarian
Our vegetarian recipes contain no meat, poultry, fish, or seafood, but may include eggs, and animal-based dairy products, such as cheese and sour cream, as well as honey.
600 Calories Or Less
All of these delicious recipes come in at 600 calories or less per serving, ideal for those who choose to monitor their caloric intake, without sacrificing flavor. The US Food & Drug Administration recommends a 2000 calorie daily intake for the general population. The 600 calorie cap equates to 30% of total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
Carb Conscious
Our Carb Conscious recipes provide a balanced approach to carbohydrate consumption by replacing refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains. Our Carb Conscious recipes have 42g or less of net carbohydrates (total carbohydrates minus dietary fiber) per serving, a 25% reduction in net carbs compared to the average Blue Apron recipe served in 2019. Due to the natural variation in size of and contribution of produce in our recipes, some recipes can be badged as Carb Conscious at 45g or less net carbs per serving.
Mediterranean Diet
Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended in the Dietary Guidelines for Americans published jointly every five years by the US Department of Agriculture (USDA) and the Department of Health & Human Services (DHHS). This eating plan highlights the flavors and cooking styles from countries along the Mediterranean Sea, including those in Europe, the Middle East, and North Africa. These recipes showcase a wide variety of vegetables, fruits, and whole grains, as well as lean proteins and moderate portions of dairy.
Plant-Forward
Our Plant-Forward recipes are designed by our chefs to help support a flexible diet that emphasizes plant-based foods like fresh fruits and vegetables, whole grains, beans and other legumes like lentils and soy foods, and includes occasional, moderate portions of meat, poultry, fish, and seafood.
Diabetes Friendly
Our diabetes friendly offering allows you to enjoy wholesome options while adhering to the guidelines set forth by the nutrition experts at our partner at the American Diabetes Association. A recipe with this badge features non-starchy, fibrous vegetables with a limit on calories, total carbohydrates, saturated fat, added sugar and sodium. For those chefs following ADA guidelines, it is recommended that no additional salt be added to this recipe when prepared and for chefs to skip all salting steps of a recipe. See nutrition information on your current page or at blueapron.com for sodium “as packaged”. To find out more about the American Diabetes Association's guidelines visit our partner’s website www.diabetes.org.

From the Test Kitchen

Anyone who’s crazy about kale knows it’s a leafy green superfood that’s delicious served raw, like in a salad. Here, the leaves are roasted until crispy and browned, just like kale chips. With chewy Fregola Sarda, toasted pasta from the island of Sardinia, and juicy roasted tomato, this meal is not only healthful and jam-packed with flavor, but covers a spectrum of textures that make it fun to eat too.

Get Cooking
  • Nutrition
    PER SERVING
  • Calories
    Cals (est.)
fresh
ingredients
Cod with Crispy Kale, Roasted Tomato & Fregola Sarda
Title
  • 2 cloves Garlic
  • 2 sprigs Basil
  • 1 sprig Oregano
  • 1 bunch Kale
  • 1 Shallot
  • 1 Tomato
  • ½ cup Fregola Sarda
  • 1 Lemon
  • 2 Cod Fillets
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Prepare your ingredients:
1 Prepare your ingredients:
Preheat the oven to 475°F. Heat a small pot of salted water to boiling on high. Peel and slice the garlic. Pick the basil and oregano leaves off their stems. Remove the thickest stems of the kale leaves. Peel and mince the shallot to get about 2 tablespoons of minced shallot. Slice the tomato horizontally into 4 thick slices.
Cook the fregola:
2 Cook the fregola:
Add the fregola to the boiling water. Cook about 15 minutes, or until tender. Drain and rinse under cool water.
Roast the kale & tomato:
3 Roast the kale & tomato:
While the fregola cooks, place the kale on a large baking sheet. Drizzle the kale with olive oil and season with salt and pepper, tossing to coat. Place the tomato slices beside the kale. Drizzle the tomato with olive oil and season with salt and pepper. Place the sliced garlic and oregano leaves on top of each tomato slice. Roast in the oven 10 to 12 minutes or until the kale is browned and the tomato is softened.
Dress the fregola:
4 Dress the fregola:
Roughly chop all but a few basil leaves and add them to a medium bowl along with the minced shallot, the juice of half the lemon, and some salt and pepper. Whisk in about 1 to 2 tablespoons of olive oil to make a dressing. Add the drained fregola to a medium bowl and stir in about half the dressing, depending on your taste. Season with salt and pepper to taste. (Save any extra dressing for another use.)
Cook the cod:
5 Cook the cod:
Pat the cod dry with paper towels and season it with salt. In a large pan, heat some olive oil on medium-high until hot. Add the cod to the pan and cook 3 to 4 minutes per side, or until cooked through.
Plate your dish:
6 Plate your dish:
Divide the crispy kale between 2 plates. Place a piece of cod each on top of the kale. Place 2 slices of tomato on top of each piece of cod. Spoon half the dressed fregola onto each plate. Garnish with the remaining basil leaves and any remaining dressing, if you like. Enjoy!

Tips from Home Chefs

About Blue Apron

Blue Apron delivers original, step-by-step recipes and fresh ingredients to customers nationwide. Our menus change every week, so with each delivery you learn to cook inventive new dishes with seasonal ingredients. By letting us source these hard-to-find ingredients for you, you'll get food that is fresher and cheaper than you can get at your local supermarket, and there's no waste because we only send you what you need for each recipe.

We named our company “Blue Apron” because chefs around the world wear blue aprons when they're learning to cook, and it has become a symbol of lifelong learning in cooking. We believe you're never done learning in the kitchen, so we design our menus to ensure you're always learning new cooking techniques, trying new cuisines, and using unique ingredients.

Blue Apron is a weekly subscription service with no commitment - you can skip a week or cancel at any time with a week's notice. We can't wait to cook with you!

Get This Recipe Delivered

Cod with Crispy Kale, Roasted Tomato

Prepare your ingredients:
1 Prepare your ingredients:
Preheat the oven to 475°F. Heat a small pot of salted water to boiling on high. Peel and slice the garlic. Pick the basil and oregano leaves off their stems. Remove the thickest stems of the kale leaves. Peel and mince the shallot to get about 2 tablespoons of minced shallot. Slice the tomato horizontally into 4 thick slices.
2 Cook the fregola:
Add the fregola to the boiling water. Cook about 15 minutes, or until tender. Drain and rinse under cool water.
Cook the fregola:
Roast the kale & tomato:
3 Roast the kale & tomato:
While the fregola cooks, place the kale on a large baking sheet. Drizzle the kale with olive oil and season with salt and pepper, tossing to coat. Place the tomato slices beside the kale. Drizzle the tomato with olive oil and season with salt and pepper. Place the sliced garlic and oregano leaves on top of each tomato slice. Roast in the oven 10 to 12 minutes or until the kale is browned and the tomato is softened.
4 Dress the fregola:
Roughly chop all but a few basil leaves and add them to a medium bowl along with the minced shallot, the juice of half the lemon, and some salt and pepper. Whisk in about 1 to 2 tablespoons of olive oil to make a dressing. Add the drained fregola to a medium bowl and stir in about half the dressing, depending on your taste. Season with salt and pepper to taste. (Save any extra dressing for another use.)
Dress the fregola:
Cook the cod:
5 Cook the cod:
Pat the cod dry with paper towels and season it with salt. In a large pan, heat some olive oil on medium-high until hot. Add the cod to the pan and cook 3 to 4 minutes per side, or until cooked through.
6 Plate your dish:
Divide the crispy kale between 2 plates. Place a piece of cod each on top of the kale. Place 2 slices of tomato on top of each piece of cod. Spoon half the dressed fregola onto each plate. Garnish with the remaining basil leaves and any remaining dressing, if you like. Enjoy!
Plate your dish:
Browse Steps
1 of 6