If you’re looking for a wholesome and flavorful dish that’s easy enough for weeknights but delicious enough to impress, baked lemon herb cod served with barley and Swiss chard sauté might be your new go-to meal. This recipe brings together lean protein, fiber-rich grains, and nutrient-dense greens, making it a complete and satisfying plate.
What Is Baked Lemon Herb Cod with Barley and Swiss Chard?
This dish features tender cod fillets seasoned with lemon, garlic, and herbs, baked to perfection. Alongside the cod is a serving of fluffy pearl barley and a warm sauté of Swiss chard, which has a slightly earthy flavor that pairs well with the mild taste of cod. The finishing touch is a drizzle of fresh lemon juice to tie it all together.
Health Benefits
Why Cod Is a Great Choice
Cod is a low-fat white fish that’s high in protein and a good source of B vitamins, especially B12 and B6. It also contains omega-3 fatty acids, which are important for heart and brain health. Since it’s a lean fish, it’s an excellent choice for those watching their fat intake.
Benefits of Barley
Barley is a whole grain loaded with fiber, particularly beta-glucans, which can help reduce cholesterol levels and support healthy digestion. It also contains important vitamins and minerals, such as selenium, magnesium, and niacin, which contribute to overall wellness and immune support.
Swiss Chard Nutrition
Swiss chard is rich in vitamins A, C, and K, and also contains antioxidants and beneficial plant compounds. It supports bone health, immune function, and may help with reducing inflammation. Its vibrant green leaves and colorful stems are both edible and add visual appeal to any plate.
Precautions
While this dish is healthy for most people, those with seafood allergies should avoid cod. People on blood thinners should monitor their intake of leafy greens like Swiss chard due to its high vitamin K content, which can affect blood clotting. Always consult your doctor if you have special dietary needs.
Recipe: Baked Lemon Herb Cod with Barley and Swiss Chard Sauté
Ingredients
For the Cod
- 4 cod fillets (about 6 oz each)
- 2 tablespoons olive oil
- Juice and zest of 1 lemon
- 2 garlic cloves, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
For the Barley
- 1 cup pearl barley
- 3 cups vegetable or chicken broth
- 1/2 teaspoon salt
For the Swiss Chard Sauté
- 1 bunch Swiss chard, washed and chopped (including stems)
- 1 tablespoon olive oil
- 1 garlic clove, minced
- Salt and pepper to taste
- Optional: 1 tablespoon lemon juice for finishing
Instructions
Step 1: Prepare the Barley
Rinse the barley under cold water. In a medium pot, bring 3 cups of broth and 1/2 teaspoon salt to a boil. Add the barley, reduce heat to a simmer, cover, and cook for 35–40 minutes or until tender. Drain any excess liquid and fluff with a fork.
Step 2: Bake the Cod
Preheat your oven to 400°F (200°C). Place cod fillets on a baking sheet lined with parchment paper. In a small bowl, mix together olive oil, lemon juice and zest, garlic, oregano, thyme, salt, and pepper. Brush the mixture evenly over each fillet. Bake the fish for 12–15 minutes or until it flakes easily with a fork.
Step 3: Sauté the Swiss Chard
Heat 1 tablespoon olive oil in a large pan over medium heat. Add the garlic and cook for about 30 seconds. Add chopped Swiss chard stems first (since they need more time), stir for 2 minutes, then add the leaves. Cook for another 3–4 minutes, stirring frequently, until wilted. Season with salt, pepper, and optional lemon juice for added brightness.
Step 4: Assemble and Serve
On each plate, serve a portion of cooked barley, top with a cod fillet, and add a generous spoonful of sautéed Swiss chard on the side. Garnish with fresh lemon slices if desired. Serve warm and enjoy!
Final Thoughts
This baked lemon herb cod with barley and Swiss chard sauté is more than just a delicious recipe—it’s a complete, nutritious meal that supports heart health, digestion, and overall vitality. With simple ingredients and easy steps, this dish is perfect for weeknight dinners or family meals. Give it a try, and you’ll soon have a new favorite healthy recipe in your rotation.
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