We ship wine to the following states:
×
We ship wine to the following states:
We’re sorry…
Currently, we cannot ship wine to Alaska Provide your email address and we will notify you when that changes.
Seared Cod & Olive Tapenade
with Kale & Brown Rice
40 minWellness 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.
-
2 Servings
- Est. 680 Cals/serving
-
View All
DownloadPlease 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.
The star of this sophisticated dish is our easy tapenade: a Provençal favorite made from olives. The robust flavor is a perfect partner for our simple seared cod, also served with hearty brown rice tossed with sautéed white beans and kale.
Get Cooking
fresh
ingredients
Title
-
1 10 1/4-Ounce Cod Fillet
- ½ cup Brown Rice
- 1 7.75-Ounce Can Cannellini Beans
- 1 bunch Kale
- 2 cloves Garlic
- 1 oz Pitted Niçoise Olives
- 2 Tbsps Verjus Rouge
- 1 Shallot
- 1 Tbsp Dijon Mustard
-
1 tsp Whole Dried Oregano
- ¼ tsp Crushed Red Pepper Flakes
- 2 Tbsps Vegetable Demi-Glace
tried-and-true
kitchen tools
time-saving
tips & techniques
step-by-step
instructions
1
Cook the rice:
Heat a small pot of salted water to boiling on high. Once boiling, add the rice and cook, uncovered, 17 to 19 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.
2
Prepare the ingredients:
While the rice cooks, wash and dry the fresh produce. Peel and roughly chop the garlic. Remove and discard the stems of the kale; roughly chop the leaves. Drain and rinse the beans. Finely chop the olives. Peel and finely chop the shallot. Reserving half the chopped shallot, place the remaining chopped shallot in a medium bowl. Top with half the verjus; season with salt and pepper. Set aside to marinate at least 10 minutes.
3
Cook the kale & beans:
While the rice continues to cook, in a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the chopped garlic and remaining chopped shallot; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly softened and fragrant. Add the chopped kale, beans, demi-glace, remaining verjus (carefully, as the liquid may splatter), 1/4 cup of water, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until the kale is wilted and most of the liquid has cooked off. Transfer to the pot of cooked rice; drizzle with olive oil and stir to combine. Season with salt and pepper to taste. Cover to keep warm. Wipe out the pan.
4
Cook the fish:
Pat the fish dry with paper towels. Transfer to a cutting board and cut into two equal-sized pieces. Season with salt and pepper on both sides. In the same pan, heat 2 teaspoons of olive oil on medium until hot. Add the seasoned fish. Loosely cover the pan with aluminum foil and cook 5 to 6 minutes per side, or until browned and cooked through. Turn off the heat.
5
Make the tapenade & serve your dish:
While the fish cooks, to the bowl of marinated shallot, add the chopped olives, oregano, half the mustard (you will have extra mustard), and 1 tablespoon of olive oil. Stir to combine; season with salt and pepper to taste. Serve the cooked fish with the cooked rice, kale, and beans. Top the fish with the tapenade. Enjoy!
1
Cook the rice:
Heat a small pot of salted water to boiling on high. Once boiling, add the rice and cook, uncovered, 17 to 19 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.
2
Prepare the ingredients:
While the rice cooks, wash and dry the fresh produce. Peel and roughly chop the garlic. Remove and discard the stems of the kale; roughly chop the leaves. Drain and rinse the beans. Finely chop the olives. Peel and finely chop the shallot. Reserving half the chopped shallot, place the remaining chopped shallot in a medium bowl. Top with half the verjus; season with salt and pepper. Set aside to marinate at least 10 minutes.
3
Cook the kale & beans:
While the rice continues to cook, in a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the chopped garlic and remaining chopped shallot; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly softened and fragrant. Add the chopped kale, beans, demi-glace, remaining verjus (carefully, as the liquid may splatter), 1/4 cup of water, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until the kale is wilted and most of the liquid has cooked off. Transfer to the pot of cooked rice; drizzle with olive oil and stir to combine. Season with salt and pepper to taste. Cover to keep warm. Wipe out the pan.
4
Cook the fish:
Pat the fish dry with paper towels. Transfer to a cutting board and cut into two equal-sized pieces. Season with salt and pepper on both sides. In the same pan, heat 2 teaspoons of olive oil on medium until hot. Add the seasoned fish. Loosely cover the pan with aluminum foil and cook 5 to 6 minutes per side, or until browned and cooked through. Turn off the heat.
5
Make the tapenade & serve your dish:
While the fish cooks, to the bowl of marinated shallot, add the chopped olives, oregano, half the mustard (you will have extra mustard), and 1 tablespoon of olive oil. Stir to combine; season with salt and pepper to taste. Serve the cooked fish with the cooked rice, kale, and beans. Top the fish with the tapenade. 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