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One-Pan Fish and Kale Chips
One-Pan Fish and Kale Chips

One-Pan Fish and Kale Chips

35 Min(s)
10 Min(s) Prep
25 Min(s) Cook
Healthy Living
Bring on the flavor with our One-Pan Fish and Kale Chips recipe. This easy fish and kale recipe is seasoned with Dijon mustard, garlic and lemon.
What You Need
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4 servings
Original recipe yields 4 servings
2 Tbsp. olive oil
1 Tbsp. minced garlic
juice from 1 lemon
3 cups tightly packed stemmed fresh kale, coarsely chopped
4 cod fillets (1 lb.)
1/2 cup slivered red onions
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Let's Make It
1
Heat oven to 350°F.
2
Line 15x10x1-inch pan with foil; spray with cooking spray. Fold second sheet of foil, then use to divide pan crosswise in half.
3
Mix first 4 ingredients until blended. Reserve half the oil mixture for later use. Add remaining oil mixture to kale in large bowl; toss until evenly coated. Spread onto one side of prepared pan.
4
Place fish on other side of pan; drizzle with reserved oil mixture. Top with onions and nuts.
5
Bake 25 min. or until fish flakes easily with fork. Serve with the kale.
Kitchen Tips
Tip 1
Special Extra
Sprinkle 3 Tbsp. KRAFT Grated Parmesan Cheese over the kale in prepared pan before baking as directed.
Tip 2
Nutrition Bonus
The crisp kale, high in vitamin A and a good source of vitamin C, makes the perfect accompaniment to the delicious baked fish. And since both are baked in the same pan, cleanup is a snap!
Nutrition
Calories
200
Calories From Fat
0
% Daily Value*
Total Fat 9g
12%
Saturated Fat 1g
5%
Trans Fat 0g
Cholesterol 50mg
17%
Sodium 160mg
7%
Total Carbohydrates 5g
2%
Dietary Fibers 1g
4%
Sugars 1g
2%
Protein 22g
44%
Vitamin A
25%
Vitamin C
25%
Calcium
2%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet.
servings
4 servings
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.
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