Parmesan & Panko-Crusted Cod with Roasted Pumpkin & Garlic Parmesan Kale

fresh ingredients


  • 12 oz
    cod fillets
  • 1
  • 2 oz
    zesty Italian blend
  • 1 oz
    garlic/onion blend
  • 6 oz
  • 4 oz
  • 6 oz
    seasoned panko
  • 1 oz
    Dijon mustard
  • 4 oz
    parm cheese
  • 2 oz
    veggie stock

Not Included

Salt & pepper

Olive oil 


Kitchen Items Needed

2 bowls

1 large non stick skillet

Box grater/zester

Baking sheet lined with aluminum foil 


cook along



Place an oven rack in the centre of the oven, then preheat to 450°F;

Using a spoon, scoop out & discard the pulp;

Toss pumpkin seeds with olive oil, salt, pepper;

Cut pumpkin into bite size pieces, slicing skin off;

Separate the kale leaves from the stems; discard the stems, then roughly chop the leaves;

Zest lemon;

Deseed lemon & into wedges.

1Make Breadcrumb

In a bowl, combine the breadcrumbs, lemon zest, half the cheese, half the Italian seasoning, lemon juice & 2 teaspoons of olive oil. Season with salt, pepper. Stir to thoroughly combine.

2Roast Pumpkin

Place pumpkin on baking sheet lined with foil; drizzle with 1 teaspoon of olive oil, season with salt, pepper, & the remaining Italian seasoning. Toss to coat. Arrange in an even layer on one side of the sheet pan. Spread pumpkin seeds in the middle of the sheet pan. Roast 12 minutes. 

3Roast Fish & Finish Pumpkin

Meanwhile, pat the fish dry with paper towels Transfer to a plate. Drizzle with 1/2 teaspoon of olive oil, season with salt, pepper; turn to coat. 

Carefully transfer to the other side of the sheet pan of partially roasted pumpkin. Evenly spread or brush mustard onto the fish, then top with the breadcrumb topping (pressing to adhere). Roast 9 to 11 minutes, or until the pumpkin is browned & tender when pierced with a fork & the fish is cooked through. Remove from the oven.

4 Cook the Kale

Meanwhile, in a medium pan heat 1 teaspoon of olive oil on medium-high until hot. Add garlic/onion blend. Cook, stirring constantly, 30 seconds to 1 minute, or until slightly softened. Add chopped kale; season with salt & pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly wilted. Carefully add veggie stock. Cook, stirring occasionally, 2 to 3 minutes, or until the kale is wilted & the water has cooked off. Turn off the heat & squeeze juice from lemon wedges. Taste, then season with salt & pepper if desired. 

5To Serve

Serve the roasted fish with the roasted pumpkin & cooked kale. Garnish meal with the remaining cheese.