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

Parmesan & Panko-Crusted Cod

with Roasted Squash & Garlic Kale

45 MIN
2 Servings
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  • with Parmesan Cheese
    includes 1/4 cup Grated Parmesan Cheese View recipe
  • with Romano Cheese
    includes 1/4 cup Grated Romano Cheese
  • with Romano 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

    See nutrition facts for total fat, saturated fat, cholesterol, and sodium information

    Carb Conscious 600 Calories or Less
    • Nutrition
      PER SERVING
    • Calories
      410 Cals (est.)
    View Full Nutrition
    Nutrition Label
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    fresh
    ingredients
    Parmesan & Panko-Crusted Cod with Roasted Squash & Garlic Kale
    Title
    • 1 Lemon
    • 2 cloves Garlic
    • ¼ cup Panko Breadcrumbs
    • 1 bunch Kale
    • 1 Delicata Squash
    • 1 Tbsp Dijon Mustard
    • 1 Tbsp Italian Seasoning (Whole Dried Basil, Sage, Oregano, Savory, Rosemary, Thyme & Marjoram)
    • 2 Cod Fillets
    • ¼ cup Grated Romano Cheese
    time-saving
    tips & techniques
    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

    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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