Freekeh-Crusted Cod with Sauteed Greens


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Freekeh-Crusted Cod with Sauteed Greens

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    A vibrant freekeh-and-pecan crust turns ordinary fish fillets into a weeknight feast. Accompany the fish with a simple side of sautéed spinach and kale.

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    Servings and Ingredients

    Serves 4
    1 ¼ c. water
    1 tsp. Hy-Vee salt, divided
    ½ c. uncooked whole freekeh
    ½ c. Hy-Vee pecans, finely chopped
    ½ c. Hy-Vee all-purpose flour
    2 Hy-Vee large eggs, lightly beaten
    ½ tsp. Hy-Vee ground black pepper, divided
    1 ½ lbs. fresh cod, about 1/2-inch thick
    1 tbsp. Gustare Vita olive oil
    ½ c. red onion, chopped
    4 oz. fresh kale, destemmed and chopped
    4 oz. baby spinach leaves
    ¼ tsp. Hy-Vee garlic powder
    Lemon wedges, for serving

    Things To Grab

    • Medium saucepan with lid
    • 3 shallow dishes
    • Large baking sheet
    • Hy-Vee nonstick cooking spray
    • Large skillet


    1. In a saucepan, combine water and 1/4 teaspoon salt; bring to boiling. Add freekeh. Return to boiling; reduce heat. Simmer, covered, for 15 to 20 minutes or until water is absorbed. Transfer freekeh to a shallow dish. Cool for 20 minutes. Stir in pecans.
    2. Preheat broiler. Grease a large baking sheet; set aside.
    3. Place flour and eggs in separate shallow dishes. Rinse fish; pat dry. Sprinkle fish with 1/2 teaspoon salt and 1/4 teaspoon pepper. Coat fillets with flour, then eggs, and finally the freekeh mixture. Transfer fish to prepared baking sheet.
    4. Broil for 10 to 12 minutes or until fish flakes easily with a fork.
    5. Meanwhile, in a large skillet, heat oil over medium-high heat. Add onion. Cook for 2 to 4 minutes or until onions are softened. Add kale and spinach to skillet. Using tongs, turn to coat. Sprinkle with garlic powder and remaining salt and pepper.
    6. Serve fish with greens and lemon wedges.

    Nutrition facts


    430 Calories per serving

    Amounts Per Serving

    • Total Fat: 17g
    • Cholesterol: 175mg
    • Sodium: 1170mg
    • Total Carbohydrates: 34g
    • Protein: 37g

    Daily Values

    Vitamin A 100%
    Vitamin C 70%
    Iron 30%
    Calcium 15%

    Recipe Source:

    Hy-Vee Seasons Fall 2015.