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Cod Steak with Frizzled Kale and Jerusalem Artichokes

clean eating cod date dinner easy healthy high protein kale meatless monday paleo

Fancy AF and Fit AF are the epitome of star-crossed food couple. This recipe is their love-child.

Cod gets a bad rap as a bland fish.  This recipe sets its normally shy and subtle flavor center-stage.  It's a sophisticated meal that manages to also be good for you.

Think date with your gym crush. Or famous athlete-crush.  Or...and why not?  A date with yourself because eating right is part of doing right by you.

The Jerusalem artichoke recipe is adapted from Jamie Oliver. 

Atlantic cod, kale and Jerusalem Artichokes 

Fry the cod until golden brown.


Ingredients (serves 2)

500g / 1 lb cod fillets

Nordursalt sea salt

1/4 cup butter (unsalted)


1 bunch green or black kale, tough stems removed

Small glug canola or level spoonful coconut oil


300 g Jerusalem artichokes or sunchokes, scrubbed and thickly spliced

Smaller glug canola or spoon coconut oil

2 cloves garlic

Splash white vinegar



Start things up: Set 0.3 liter of water in a medium sized pan on medium heat.  Add about 1/2 tablespoon of sea salt, and wait for the water to come to a simmer.  Put another medium sized pan on medium-high with enough oil to coat the bottom. 

Fry the Jerusalem artichokes: While the water and oil are heating, roughly chop the kale. Peel the garlic and crush with the flat of your knife. When the oil is hot, add the 'chokes and fry them until golden brown on both sides. Add the garlic and vinegar, turn the heat down to medium, and cover it up. 

Poach the cod: Gently settle the cod into the simmering water. The water should come only halfway up the cod.  Cover, lower the heat just a bit, and let it cook for 5 minutes. (This would be a good time to stick some plates into your oven to warm.)

Frizzle the kale: While the cod is poaching, heat a frying pan or skillet over high with enough oil to lightly coat the bottom of the pan. Wait until the oil is almost smoking and will cause a drop of water to fizzle and spit dramatically. Turn heat down to medium-high, add the kale, and leave it to pop and hiss to itself for 5 minutes, turning only occasionally. 

Plate the kale: Remove the kale from the pan and add to plates. Put the pan back on medium high and add butter.  Take the cod out of the water with a slotted spoon and allow to rest and drain for a few minutes while the butter heats.  When it's starting to turn brown and develop a nutty fragrance, add the cod.  Sear lightly, about 4 minutes a side.

Plate the cod: Remove cod from pan and settle on top of the kale. If there are any juices left, go ahead and pour them over the fish and veg.

Check on the 'chokes: They should be getting tender.  If they are still a bit crunchy, you might want to give them another 2-3 minutes. Remove from heat, season to taste, and plate up with the cod and kale. Enjoy!


This recipe goes particularly well with a crisp, peachy white like the ones from the Veneto or Marlborough regions.  Or try a rosé.  I dare you.




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