Cod Strips with Farro & Kale Salad, Creamy Roasted Garlic Herb Sauce

If you’re looking for a dish that’s not only delicious but also packed with nutrition, you’ve come to the right place! Our Cod Strips with Farro & Kale Salad, Creamy Roasted Garlic Herb Sauce is a delightful combination of crispy cod strips, hearty farro, and vibrant kale, all drizzled with a creamy roasted garlic herb sauce that elevates the dish to a whole new level. This recipe is perfect for a weeknight dinner or a special occasion, and it’s sure to impress your family and friends.

Cod is a mild, flaky white fish that’s rich in protein and low in calories, making it an excellent choice for a healthy meal. Farro, an ancient grain, is loaded with fiber, vitamins, and minerals, while kale adds a punch of nutrients and color to the salad. Together, they create a wholesome dish that is not only satisfying but also nourishing. The creamy roasted garlic herb sauce adds a rich, savory flavor that ties all the elements together beautifully.

This recipe is straightforward enough for beginners yet sophisticated enough for seasoned cooks. So, whether you’re cooking for yourself or entertaining guests, this dish will surely be a hit. Let’s dive into why you’ll love this recipe!

Why You’ll Love This Recipe

There are countless reasons to fall in love with our Cod Strips with Farro & Kale Salad, Creamy Roasted Garlic Herb Sauce. First and foremost, it’s a perfect balance of flavors and textures. The crispy cod strips provide a satisfying crunch, while the farro offers a chewy, nutty flavor. The kale adds a fresh, slightly bitter contrast that brightens the dish, and the creamy sauce brings it all together, creating a symphony of deliciousness in every bite.

Additionally, this meal is incredibly versatile. You can serve it as a main course or a hearty side dish, and it pairs wonderfully with a variety of beverages. A crisp white wine or homemade lemonade would complement the flavors beautifully. Plus, it’s easy to customize! Feel free to swap out the farro for quinoa or barley, or add other vegetables to the salad, such as bell peppers or cucumbers, to suit your taste preferences.

Another reason to love this recipe is its health benefits. Cod is an excellent source of lean protein, which is essential for muscle repair and growth. Farro is packed with fiber, which aids digestion and helps you feel full longer. Kale is a superfood that’s rich in vitamins A, C, and K, as well as antioxidants. With this dish, you’re not just indulging in a tasty meal; you’re also nourishing your body with wholesome ingredients.

Lastly, the creamy roasted garlic herb sauce is a game-changer. Roasting garlic mellows its flavor, making it sweet and nutty, and when combined with Greek yogurt and fresh herbs, it creates a sauce that’s both creamy and tangy. It’s the perfect dipping sauce for the cod strips and a delightful dressing for the salad. You might even find yourself wanting to put it on everything!

Why You Should Try This Recipe

Not only is the Cod Strips with Farro & Kale Salad, Creamy Roasted Garlic Herb Sauce delightful to eat, but it’s also a fantastic opportunity to hone your cooking skills. The breading technique for the cod strips is simple yet effective, and it’s a great way to learn how to achieve that perfect crispy exterior. You’ll also gain experience in cooking grains like farro, which is often overlooked but incredibly delicious and nutritious.

This dish is also a wonderful way to introduce new ingredients into your cooking repertoire. If you’ve never cooked with farro or kale before, this recipe will show you just how versatile and delicious they can be. Plus, the creamy roasted garlic herb sauce may become a staple in your kitchen once you taste how good it is!

Another reason to try this recipe is the joy of cooking for loved ones. Whether it’s a family dinner, a gathering of friends, or simply a treat for yourself, this dish is sure to bring smiles to the table. The vibrant colors and enticing aroma will make it hard for anyone to resist, and the compliments will surely follow once they take that first bite.

Ingredients and Necessary Utensils

Ingredients for Cod Strips

• 1 lb cod fillets, cut into strips
• 1 cup breadcrumbs
• 1/2 cup all-purpose flour
• 2 eggs, beaten
• Salt and pepper to taste
• Olive oil for frying

Ingredients for Farro & Kale Salad

• 1 cup farro
• 2 cups water
• 2 cups kale, chopped
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 1/4 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Ingredients for Creamy Roasted Garlic Herb Sauce

• 1 head of garlic
• 1/2 cup Greek yogurt
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon fresh dill, chopped
• 1 tablespoon olive oil
• Salt and pepper to taste

Recommended Utensils

• Medium saucepan for cooking farro
• Large skillet for frying cod strips
• Mixing bowls for breading and salad
• Baking sheet for finishing cod in the oven
• Foil for roasting garlic
• Measuring cups and spoons
• Sharp knife and cutting board

Detailed Recipe Steps

Now that you have all your ingredients and utensils ready, let’s get cooking! Follow these detailed steps to create your Cod Strips with Farro & Kale Salad, Creamy Roasted Garlic Herb Sauce.

For the Cod Strips

1. Preheat the oven: Begin by preheating your oven to 375°F (190°C). This will ensure that your cod strips finish cooking perfectly and get that nice, crispy texture.
2. Season the cod: Take your cod strips and season them generously with salt and pepper. This step is crucial as it enhances the flavor of the fish.
3. Set up a breading station: In three separate bowls, place the flour, beaten eggs, and breadcrumbs. This assembly line will help you coat the cod strips evenly.
4. Dredge the cod: Take each cod strip, first dip it into the flour, making sure to coat it well. Shake off any excess flour, then dip it into the beaten eggs, and finally coat it with breadcrumbs, pressing lightly to ensure they stick.
5. Fry the cod: Heat olive oil in a large skillet over medium heat. Once hot, carefully place the breaded cod strips in the skillet and fry them for about 3-4 minutes on each side, or until they are golden brown and cooked through. Adjust the temperature as needed to prevent burning.
6. Finish in the oven: Transfer the cooked cod strips to a baking sheet and place them in the preheated oven for an additional 5 minutes to ensure they are cooked all the way through.

For the Farro & Kale Salad

1. Cook the farro: In a medium saucepan, bring 2 cups of water to a boil. Add the farro and reduce to a simmer. Cook for about 25-30 minutes, or until the grains are tender. Drain any excess water and set aside.
2. Prepare the salad: In a large mixing bowl, combine the chopped kale, cooked farro, halved cherry tomatoes, finely chopped red onion, and crumbled feta cheese.
3. Dress the salad: Drizzle the salad with olive oil and lemon juice. Season with salt and pepper to taste, then toss gently to combine all the ingredients.

For the Creamy Roasted Garlic Herb Sauce

1. Roast the garlic: While the cod and salad are being prepared, roast the garlic. Cut the top off the head of garlic, drizzle with olive oil, wrap it in foil, and roast it in the oven at 375°F (190°C) for 30-35 minutes until soft. This will enhance the flavor and sweetness of the garlic.
2. Prepare the sauce: Once the garlic has cooled, squeeze the roasted cloves into a bowl. Add Greek yogurt, chopped parsley, chopped dill, and season with salt and pepper. Mix until smooth and creamy.

FAQs

Conclusion

In conclusion, our Cod Strips with Farro & Kale Salad, Creamy Roasted Garlic Herb Sauce is a meal that combines flavor, nutrition, and ease of preparation. With crispy cod, hearty farro, vibrant kale, and a creamy sauce, it’s a dish that you and your loved ones will adore. Don’t forget to comment below if you try the recipe or have any questions, and feel free to share this article with your friends! Happy cooking!

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Cod Strips with Farro & Kale Salad, Creamy Roasted Garlic Herb Sauce

Enjoy crispy cod strips served alongside a nutritious farro and kale salad, all drizzled with a creamy roasted garlic herb sauce.

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 40 minutes mins

Total Time 1 hour hr

Course Main Course, Salad

Cuisine American

Servings 4 servings

Calories 450 kcal

Equipment

• Skillet
• Saucepan
• Baking Sheet
• Mixing Bowl

Ingredients

  

For the Cod Strips

• 1 lb Cod fillets cut into strips
• 1 cup Breadcrumbs
• 1/2 cup All-purpose flour
• 2 Eggs beaten
• Salt to taste
• Pepper to taste
• Olive oil for frying

For the Farro & Kale Salad

• 1 cup Farro
• 2 cups Water
• 2 cups Kale chopped
• 1/2 cup Cherry tomatoes halved
• 1/4 cup Red onion finely chopped
• 1/4 cup Feta cheese crumbled
• 2 tablespoons Olive oil
• 1 tablespoon Lemon juice
• Salt to taste
• Pepper to taste

For the Creamy Roasted Garlic Herb Sauce

• 1 Head of garlic
• 1/2 cup Greek yogurt
• 1 tablespoon Fresh parsley chopped
• 1 tablespoon Fresh dill chopped
• 1 tablespoon Olive oil
• Salt to taste
• Pepper to taste

Instructions

 

Instructions

• Preheat the oven to 375°F (190°C).
• Season the cod strips with salt and pepper.
• Set up a breading station: place flour in one bowl, beaten eggs in another, and breadcrumbs in a third.
• Dredge each cod strip first in flour, then dip in egg, and finally coat with breadcrumbs.
• Heat olive oil in a large skillet over medium heat.
• Fry the cod strips for about 3-4 minutes on each side, or until golden brown and cooked through.
• Transfer the cooked cod strips to a baking sheet and finish in the oven for 5 minutes if needed.
• In a medium saucepan, bring 2 cups of water to a boil.
• Add the farro and simmer for about 25-30 minutes, or until tender. Drain any excess water and set aside.
• In a large bowl, combine the kale, cooked farro, cherry tomatoes, red onion, and feta cheese.
• Drizzle with olive oil and lemon juice, then season with salt and pepper. Toss to combine.
• While the cod and salad are being prepared, roast the garlic. Cut the top off the head of garlic, drizzle with olive oil, wrap in foil, and roast in the oven at 375°F (190°C) for 30-35 minutes until soft.
• Once cooled, squeeze the garlic cloves into a bowl.
• Add Greek yogurt, parsley, dill, and season with salt and pepper. Mix until smooth and creamy.

Notes

Feel free to substitute other vegetables in the salad or use a different type of fish.

Keyword Cod, healthy, seafood