Ingredients

1 cod fillet, 5 to 6 ounces
1 teaspoon extra virgin olive oil, divided (½ teaspoon for fish, ½ teaspoon for slaw)
¼ teaspoon sweet paprika
Juice of 1 small lemon
½ cup chopped kale, loosely packed
1 cup broccoli slaw mix
2 tablespoons tahini
1 tablespoon chopped fresh green herbs (such as parsley)

Method

Cook the Fish: Pat the cod fillet dry with paper towels. Rub both sides with about 1/2 teaspoon of olive oil so the spices adhere evenly and the surface browns nicely in the pan. Sprinkle on paprika to season. Squeeze a little lemon juice over the top. Heat a small nonstick skillet over medium to medium‑high. Cook cod for three to four minutes per side, or until the fish flakes easily. Remove the cod to a plate and keep warm.
Make the Slaw: Use the same frying pan or skillet that cooked the fish. Lower heat to medium‑low. Add remaining 1/2 teaspoon olive oil if the pan is dry. Add kale, and broccoli slaw. Toss and cook two to three minutes, just until slightly wilted but still crisp.
Finish the Slaw: Turn off heat. Stir in dried cranberries (if using), most of the herbs, and a good squeeze of the remaining lemon juice with tahini.
Assemble and Serve: Mound the warm kale slaw in a shallow bowl. Top with the seared cod and any juices from the plate. Sprinkle with the green garnish and an extra squeeze of lemon if desired.

Nutritional Highlights: Cod provides lean protein and omega-3 fatty acids, while cruciferous vegetables deliver fiber, potassium, magnesium, and natural compounds that support healthy blood pressure.

Dinner: Beef and Beet Hash

Daily Meal Plan to Help Lower Blood Pressure Naturally

Atherosclerosis: The Silent Buildup Narrowing Your Arteries—Warning Signs to Watch For

Suppressing Measles and Other Childhood Illness Could Deprive Us of Long-Term Benefits

Why 2 People Cutting Back on Butter and Cheese Could Have Different Results