Pan-Seared Cod & Sautéed Vegetables with Lemon-ButterdownloadEmail This Post
Pan-Seared Cod & Sautéed Vegetables with Lemon-Butter

Prep: 20 minutes
Cook: 15 minutes • Serves: 4

4(5-ounce) cod fillets
1 teaspoon sea salt
1 teaspoon cracked black pepper
1/8teaspoon crushed red pepper flakes
4 tablespoons extra virgin olive oil
3 tablespoons unsalted butter
2 tablespoons fresh lemon juice
1/2medium yellow onion, thinly sliced
1-1/2cups thinly sliced Brussels sprouts
6 radishes, thinly sliced
1 large carrot, peeled and cut lengthwise into thin ribbons with vegetable peeler
2 teaspoons thinly sliced chives
1 teaspoon chopped fresh tarragon leaves

1.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°. Transfer cod to large plate; keep warm. Remove skillet from heat; add lemon juice and remaining 2 tablespoons butter.

2.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.

3.Spoon lemon-butter over cod and vegetables to serve.

Approximate nutritional values per serving: 

346 Calories, 22g Fat (8g Saturated), 91mg Cholesterol,
951mg Sodium, 11g Carbohydrates, 3g Fiber, 25g Protein

Dietitian’s tip:
> Try pairing this with whole grain quinoa for a boost of fiber and protein


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