Pan-Steamed Cod with Kohlrabi and Swiss Chard
Tender white fish gently steamed over crisp kohlrabi and wilting leafy chard, finished with fresh dill and lemon.
- AIP
- Celiac
- Hashimoto's
- Low-FODMAP
- PCOS
- Anti-inflammatory
- Pregnancy
- Toddlers
- Dairy-free
- Alpha-gal
- Diabetes
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- IBS
- High cholesterol
- Keto
- Low-GI
- Paleo
- One pan
- Quick
- Gluten-free dairy-free

Ingredients
- 600 g skinless cod fillets, pin bones removed
- 2 kohlrabi, peeled and cut into thin bite-sized wedges
- 1 bunch swiss chard, stems finely sliced, leaves chopped roughly
- 3 tbsp olive oil
- 1 tsp lemon zest, finely grated
- 2 tbsp lemon juice, freshly squeezed
- 2 tbsp fresh dill, chopped
- ¾ tsp fine sea salt
- 3 tbsp water
Method
- Heat 2 tablespoons of olive oil in a wide skillet over medium heat. Add the kohlrabi wedges, chard stems, and half of the sea salt. Cover with a lid and cook until the kohlrabi is tender, about 8 minutes.8 min timer
- Stir in the chard leaves and 3 tablespoons of water. Cook uncovered for 2 minutes until the greens are wilted.2 min timer
- Push the vegetables to the sides of the pan. Pat the cod fillets dry, arrange them in the centre of the pan, and season with the remaining sea salt and lemon zest. Drizzle the cod with the remaining 1 tablespoon of olive oil.
- Cover the skillet and cook on medium-low until the cod reaches an internal temperature of 145°F/63°C and flakes readily, about 7 minutes.7 min timer
- Remove from heat, drizzle the lemon juice over the fish and vegetables, and scatter the chopped dill over the top.
Why it works
- Autoimmune protocol (AIP): Built on fresh cod, leafy greens, kohlrabi, olive oil and herbs without seed spices, nightshades, grains or coconut.
- Hashimoto's thyroiditis: Free from gluten and soy, focused on white fish, fresh greens and olive oil.
- Pregnant: Uses low-mercury cod, with no raw ingredients, unpasteurised foods or alcohol.
- Toddler (1–3): Mild flavours with fork-tender kohlrabi and tender cod flaked into small bites.
- Kid (4–12): Gentle citrus and dill flavour with tender fish and soft vegetables.
AIP check: watch for nightshade spices (paprika, chili, cayenne), seed spices (cumin, coriander seed), seed oils and hidden sugar. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Celiac recipes, Hashimoto's recipes, Low-FODMAP recipes, PCOS recipes, Anti-inflammatory recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, IBS recipes, High cholesterol recipes, Keto recipes, Low-GI recipes, Paleo recipes, One pan recipes, Quick recipes, Gluten-free dairy-free recipes.
