January is winding down… how’s everyone doing on those resolutions? The gym has certainly calmed down a bit over the past couple weeks. Funny how that happens, isn’t it? My next big event, my first Olympic distance triathlon is in 9 weeks YIKES! So, healthy, filling meals like this cod dinner are much needed right now. So far, 2014 feels spectacular! Happy and healthy with goals to meet and great food to get there!
I absolutely love this fish dish as a weeknight meal. One important point to note is that the amount of dijon should be adjusted depending on the thickness or assertiveness of the fish. I use 1 tablespoon for salmon or a thick piece of cod as shown below, but I use 1 teaspoon for thin, delicate flounder or haddock. So, adjust accordingly to taste and enjoy this super simple, healthy fish dish.
Easy Dijon-Baked Cod over Swiss Chard
- 1 lb cod (or salmon)
- cooking spray (preferably olive oil)
- 1 T country-style Dijon mustard
- 1 T milk
- kosher salt
- fresh cracked pepper
- extra virgin olive oil
- 1/4 c panko breadcrumbs
- 1 large clove garlic, minced
- 1 bunch Swiss chard, ribs removed and leaves chopped
- splash white wine (~1/4 c)
Preheat oven to 400F.
On a rimmed baking sheet sprayed with cooking spray, lay the fish. Dilute the dijon with the milk and brush that mixture over the fish. Season with salt and pepper.
Put the panko crumbs in a small bowl. Drizzle a little olive oil (~1/2 t) over, and using your fingers, toss the oil and crumbs together. Sprinkle over the fish.
Bake the fish at 400F for 8-10 minutes or until it flakes easily with a fork.
While the fish is cooking, saute the Swiss chard. Heat a large, nonstick skillet with 1 T olive oil on high heat. Add the garlic and Swiss chard and saute 1 minute to cook the garlic and wilt the greens. Add the wine and cook another couple minutes, stirring regularly, until liquid is mostly gone (this will remove the bitterness from the chard). Season with a pinch of salt.
To serve, divide the chard between 4 serving plates. Top with a piece of cod. Serves 4.
Also pictured are my Honey Roasted Sweet Potatoes.