Pan-Seared Cod
Ingredients
- 4 (5 Oz.) Cod Fillets
- 1 tsp. Sea Salt
- 1 tsp. Cracked Black Pepper
- 1/8 tsp. Crushed Red Pepper Flakes
- 4 Tbsp. Extra Virgin Olive Oil
- 3 Tbsp. Unsalted Butter
- 2 Tbsp. Fresh Lemon Juice
- 1/2 Medium Yellow Onion, thinly sliced
- 1-1/2 C. Brussels Sprouts, thinly sliced
- 6 Radishes, thinly sliced
- 1 Large Carrot, peeled and cut lengthwise into thin ribbons with vegetable peeler
- 2 tsp. Chives, thinly sliced
- 1 tsp. Fresh Tarragon Leaves, chopped
Instructions
- Heat large skillet over medium-high heat until hot. Pat cod dry with paper towel; sprinkle both sides with 1/2 teaspoon each salt and black pepper, and red pepper. Reduce heat to medium. Add 2 tablespoons oil, 1 tablespoon butter and cod to skillet; cook 4 to 5 minutes or until bottom is lightly browned. Turn cod; cook 4 to 5 minutes longer or until internal temperature of cod reaches 145°F. Transfer cod to large plate; keep warm. Remove skillet from heat; add lemon juice and remaining 2 tablespoons butter.
- Meanwhile, heat second large skillet over medium-high until hot; reduce heat to medium. Add remaining 2 tablespoons oil, onion and Brussels sprouts to skillet; cook 3 minutes, stirring occasionally. Add radishes and carrot; cook 1 minute. Add chives, tarragon, and remaining 1/2 teaspoon each salt and black pepper.
- Spoon lemon-butter over cod and vegetables to serve.
Nutrition Facts
Pan-Seared Cod
Serves: 4
| Amount Per Serving: | ||
|---|---|---|
| Calories | 346 | |
| % Daily Value* | ||
| Total Fat 22g | 33.8% | |
| Saturated Fat 8g | 40% | |
| Trans Fat | ||
| Cholesterol 91mg | 30.3% | |
| Sodium 951mg | 39.6% | |
| Total Carbohydrate 11g | 3.7% | |
| Dietary Fiber 3g | 12% | |
| Sugars | ||
| Protein 25g | ||
| Vitamin A | Vitamin C | |
| Calcium | Iron | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
CelebrateMORE.com
Pan-Seared Cod served with sautéed vegetables and lemon-butter will fill up the whole family and be a new family favorite. Spice things up with these Crab Cakes with Spicy Tomato Salsa.
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