Black Cod with Swiss Chard, Olives, and Lemon

مراجعة من قبل محررو الوصفات في المملكة المتحدةكتبه محررو الوصفات في المملكة المتحدةنُشر في الأصل 28 يناير 2026

يتوافق مع الإرشادات التحريريةتأسست. 2 دقيقة وقت القراءة

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This elegant black cod with Swiss chard and lemon is a wonderfully light and nutritious dish. Traditionally known for its buttery texture, black cod pairs beautifully with the earthy bitterness of Swiss chard and the salty punch of oil-cured olives. By simmering the whole lemon, you create a softened, aromatic base that seasons the greens without overpowering the delicate flavour of the fish. This recipe relies on toasted coriander and cumin seeds to provide a subtle warmth that elevates the entire meal.

As a diabetes-friendly option, this meal focuses on lean protein and fibre-rich leafy greens, making it an excellent choice for a healthy midweek dinner. It is naturally low in carbohydrates but remains incredibly satisfying thanks to the heart-healthy fats found in the fish and olive oil. Serve this homemade dish on its own for a light supper or alongside a small portion of pearl barley to soak up the zesty juices.

Ingredients for Black Cod with Swiss Chard, Olives, and Lemon

1 lemon, stem removed
1/4 teaspoons coriander seeds
ربع ملعقة صغيرة من بذور الكمون
2 tablespoons olive oil, divided
110g pieces skin-on black cod fillet
ملح كوشير وفلفل أسود مطحون طازج
1 فص ثوم، مفروم
1/4 teaspoons (or more) crushed red pepper flakes
2 large bunches Swiss chard (about 675g total), ribs and stems removed, leaves torn
2 tablespoons oil-cured black olives, pitted, sliced
A spice mill (optional)

How to make Black Cod with Swiss Chard, Olives, and Lemon

Place lemon in a small saucepan; add water just to cover. Place a small heatproof plate inside the saucepan, on top of the lemon, to keep it submerged. Bring water to a boil; reduce heat and simmer until lemon is very tender when pierced with a knife, about 30 minutes. Drain. Cut lemon in half (to help cool faster); let cool.

Scoop out pulp from both lemon halves and press pulp through a coarse-mesh sieve into a small bowl; discard solids. Finely chop peel and pith and add to pulp. Set aside.

Toast coriander and cumin seeds in a small skillet over medium heat, stirring often, until slightly darkened and fragrant, about 3 minutes. Set aside.

Coarsely grind coriander and cumin seeds in spice mill or with mortar and pestle. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Season fish with spice mixture, salt, and pepper; place skin side down in skillet. Cook until browned and crisp, 5-6 minutes. Turn; cook until just opaque in the centre, 2-4 minutes more.

Meanwhile, heat remaining 1 tablespoon oil in a large skillet over medium heat. Add garlic and 1/4 teaspoons crushed red pepper flakes; cook, stirring, until fragrant, about 30 seconds. Add chard by the handful, tossing and allowing it to wilt slightly between additions. Season with salt and pepper. Cook, tossing occasionally, until all chard is tender, 5-7 minutes. Set aside.

Mix olives and reserved lemon mixture into chard. Season with salt, pepper, and more crushed red pepper flakes, if desired. Serve fish with chard.

إخلاء المسؤولية

على الرغم من بذل كل جهد لضمان دقة المعلومات وتحديثها، قد تختلف الاحتياجات الفردية وقد تختلف المتطلبات الغذائية بناءً على الظروف الصحية الشخصية. تحقق دائمًا من ملصقات الطعام ومعلومات المواد المسببة للحساسية قبل تحضير أو تناول أي وصفة. إذا كانت لديك مخاوف صحية معينة، أو حساسية، أو عدم تحمل، أو تتبع نظامًا غذائيًا موصوفًا طبيًا، فاستشر طبيبك العام أو الصيدلي أو أخصائي التغذية المسجل قبل إجراء تغييرات كبيرة على نظامك الغذائي أو نمط حياتك.