Parmesan & Panko-Crusted Cod with Roasted Squash & Garlic Kale

Parmesan & Panko-Crusted Cod

with Roasted Squash & Garlic Kale

45 MIN
2 Servings
Wellness at Blue Apron
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Vegetarian
These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.
Carb Conscious
This applies to meal kit recipes with 48g or less of net carbs (total carbs minus dietary fiber) per serving. Carb Conscious Add-ons contain 20g or less net carbs.
600 Calories Or Less
These meals contain 600 calories or less per serving. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
Wellness Grain
These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
Pescatarian
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30g Of Protein
These meals contain 30g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.
45g Of Protein
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Nutritionist's Pick
These meals are selected by Blue Apron’s Registered Dietitian Nutritionist. They are centered around nutritious and wholesome ingredients, featuring whole grains and fresh produce which provide fiber. They also contain moderate portions of dairy and lean protein while being mindful of saturated fat.
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Available Options

  • with Parmesan Cheese
    includes 1/4 cup Grated Parmesan Cheese
  • with Romano Cheese
    includes 1/4 cup Grated Romano Cheese View recipe
    • with Parmesan Cheese

    From the Test Kitchen

    We’re topping flaky cod with layers of smooth dijon and cheesy Italian-seasoned breadcrumbs, then roasting it in the oven to achieve a beautifully golden brown crust—an easy technique that yields moist, flavorful results.
    8 green SmartPoints® per serving
    7 blue SmartPoints® per serving
    7 purple SmartPoints® per serving
    To learn more about WW and SmartPoints® visit ww.com
    CLICK FOR RECIPE CARD

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    Dietary Information

    Carb Conscious 600 Calories Or Less
    • Nutrition
      PER SERVING
    • Calories
      400 Cals (est.)
    View Full Nutrition
    Nutrition Label
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    Please note nutritional information, including ingredients and allergens, may differ from above based on your location. Location-specific nutritional information is available for viewing upon subscribing, or by logging in if you are already a subscriber.

    fresh
    ingredients
    Parmesan & Panko-Crusted Cod with Roasted Squash & Garlic Kale
    Title
    • 2 Cod Fillets
    • 1 Lemon
    • 2 cloves Garlic
    • 1 Delicata Squash
    • 1 bunch Kale
    • ¼ cup Panko Breadcrumbs
    • 1 Tbsp Dijon Mustard
    • ¼ cup Grated Parmesan Cheese
    • 1 Tbsp Italian Seasoning (Whole Dried Basil, Sage, Oregano, Savory, Rosemary, Thyme & Marjoram)
    time-saving
    tips & techniques
    How To: Peel Garlic
    How To: Quarter and Deseed a Lemon
    How To: Get Perfect Citrus Zest
    How To: Separate Leafy Greens from the Stems
    step-by-step
    instructions
    Cook Along Triangle Created with Sketch.
    Prepare the ingredients
    1 Prepare the ingredients

    Place an oven rack in the center of the oven, then preheat to 450°F. Wash and dry the fresh produce. Cut off and discard the ends of the squash. Quarter lengthwise; using a spoon, scoop out and discard the pulp and seeds. Cut the squash crosswise into 1/2-inch pieces. Separate the kale leaves from the stems; discard the stems, then roughly chop the leaves. Peel 2 cloves of garlic. Roughly chop one clove. Using a zester, finely grate the remaining clove into a paste (or use the small side of a box grater). Zest the lemon to get 1 teaspoon (or use the small side of a box grater). Quarter and deseed the lemon. To make the breadcrumb topping, in a bowl, combine the breadcrumbs, garlic paste, lemon zest, half the cheese, half the Italian seasoning, the juice of 2 lemon wedges, and 2 teaspoons of olive oil. Season with salt and pepper. Stir to thoroughly combine.

    Start the squash
    2 Start the squash

    Line a sheet pan with foil. Place the squash pieces on the foil; drizzle with 1 teaspoon of olive oil and season with salt, pepper, and the remaining Italian seasoning. Toss to coat. Arrange in an even layer on one side of the sheet pan. Roast 12 minutes. Leaving the oven on, remove from the oven. 

    Roast the fish & squash
    3 Roast the fish & squash

    Meanwhile, pat the fish dry with paper towels. Transfer to a plate. Drizzle with 1/2 teaspoon of olive oil and season with salt and pepper; turn to coat. Carefully transfer to other side of the sheet pan of partially roasted squash. Evenly spread or brush the mustard onto the fish, then top with the breadcrumb topping (pressing to adhere). Roast 9 to 11 minutes, or until the squash is browned and tender when pierced with a fork and the fish is cooked through.* Remove from the oven.

    *An instant-read thermometer should register 145°F.

    Cook the kale & serve your dish
    4 Cook the kale & serve your dish

    Meanwhile, in a medium pan (nonstick, if you have one), heat 1 teaspoon of olive oil on medium-high until hot. Add the chopped garlic. Cook, stirring constantly, 30 seconds to 1 minute, or until slightly softened. Add the chopped kale; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly wilted. Add 1/4 cup of water (carefully, as the liquid may splatter). Cook, stirring occasionally, 2 to 3 minutes, or until the kale is wilted and the water has cooked off. Turn off the heat and stir in the juice of the remaining lemon wedges. Taste, then season with salt and pepper if desired. Serve the roasted fish with the roasted squash and cooked kale. Garnish the squash and kale with the remaining cheese. Enjoy!

    Tips from Home Chefs

    Get Plans

    Parmesan & Panko-Crusted Cod

    Prepare the ingredients
    1 Prepare the ingredients

    Place an oven rack in the center of the oven, then preheat to 450°F. Wash and dry the fresh produce. Cut off and discard the ends of the squash. Quarter lengthwise; using a spoon, scoop out and discard the pulp and seeds. Cut the squash crosswise into 1/2-inch pieces. Separate the kale leaves from the stems; discard the stems, then roughly chop the leaves. Peel 2 cloves of garlic. Roughly chop one clove. Using a zester, finely grate the remaining clove into a paste (or use the small side of a box grater). Zest the lemon to get 1 teaspoon (or use the small side of a box grater). Quarter and deseed the lemon. To make the breadcrumb topping, in a bowl, combine the breadcrumbs, garlic paste, lemon zest, half the cheese, half the Italian seasoning, the juice of 2 lemon wedges, and 2 teaspoons of olive oil. Season with salt and pepper. Stir to thoroughly combine.

    2 Start the squash

    Line a sheet pan with foil. Place the squash pieces on the foil; drizzle with 1 teaspoon of olive oil and season with salt, pepper, and the remaining Italian seasoning. Toss to coat. Arrange in an even layer on one side of the sheet pan. Roast 12 minutes. Leaving the oven on, remove from the oven. 

    Start the squash
    Roast the fish & squash
    3 Roast the fish & squash

    Meanwhile, pat the fish dry with paper towels. Transfer to a plate. Drizzle with 1/2 teaspoon of olive oil and season with salt and pepper; turn to coat. Carefully transfer to other side of the sheet pan of partially roasted squash. Evenly spread or brush the mustard onto the fish, then top with the breadcrumb topping (pressing to adhere). Roast 9 to 11 minutes, or until the squash is browned and tender when pierced with a fork and the fish is cooked through.* Remove from the oven.

    *An instant-read thermometer should register 145°F.

    4 Cook the kale & serve your dish

    Meanwhile, in a medium pan (nonstick, if you have one), heat 1 teaspoon of olive oil on medium-high until hot. Add the chopped garlic. Cook, stirring constantly, 30 seconds to 1 minute, or until slightly softened. Add the chopped kale; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly wilted. Add 1/4 cup of water (carefully, as the liquid may splatter). Cook, stirring occasionally, 2 to 3 minutes, or until the kale is wilted and the water has cooked off. Turn off the heat and stir in the juice of the remaining lemon wedges. Taste, then season with salt and pepper if desired. Serve the roasted fish with the roasted squash and cooked kale. Garnish the squash and kale with the remaining cheese. Enjoy!

    Cook the kale & serve your dish
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