Pan-Fried Cod With Mustard-Caper Sauce

This was the first time I've actually sauteed kale with the stems, and it was delicious! This is one of my favorite dishes. It's extremely simple when your in a rush to make dinner.

Serves 4

Hands-On Time: 25m

Total Time: 25m

Ingredients

·                                 2  tablespoons  whole-grain mustard

·                                 1  tablespoon  capers, drained

·                                 1  tablespoon chopped fresh tarragon (optional)

·                                 2  tablespoons olive oil

1                       1 tablespoon of canola oil or avocado oil

·                                 4  6-ounce pieces skinless cod, halibut, or tilapia

·                                sea salt and black pepper

·                                3 cups of kale

·                                 2 green onions

                                  A wild rice goes well with this dish

 

Directions

1. In a small bowl, stir together the mustard, capers, tarragon (if using), 2 tablespoons of the oil, and 2 tablespoons water. (If necessary, adjust the consistency with more water until the sauce is spoonable.)

2. Heat 1 teaspoon of canola oil or avocado oil in a large nonstick skillet over medium-high heat. Season the cod with ½ teaspoon salt and ¼ teaspoon pepper and cook until opaque throughout, 4 to 7 minutes per side.

3. Meanwhile, in a sauce pan, steam the kale. When its starting to look bright green, add a tablespoon of olive oil and green onions. Season with sea salt and pepper to taste . Drizzle the cod with the mustard-caper sauce and serve with kale, and your choice of rice,