Dill-Crusted Cod with Green Bean Salad

Flaky cod fillets pan-fried with a simple dill crust, served with a fresh green bean and mixed greens salad drizzled with a tangy balsamic dressing.

• Prep: 10 min
• Cook: 15 min
• Total: 25 min
• Servings: 5
• Cuisine: French
• Difficulty: Easy
• Cost: $4.52/serving

Dietary

• Low-Carb
• Low-Sodium
• High-Protein
• Low-Sugar

Tags

• fry
• quick
• healthy
• savory
• tangy

Ingredients

• 1.25 pound cod fillets
• 0.25 cup all-purpose flour
• 2 tablespoon dried dill
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper (ground)
• 2 tablespoon butter
• 2 tablespoon avocado oil
• 5 ounce mixed greens
• 16 ounce green beans (frozen)
• 2 tablespoon balsamic vinegar

Instructions

1. In a shallow dish, combine all-purpose flour, 1 tablespoon dried dill, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Dredge cod fillets in the flour mixture, shaking off excess.
2. Heat butter and avocado oil in a large skillet over medium-high heat. Once hot, add cod fillets and pan-fry for 4-5 minutes per side, until golden brown and cooked through. Remove and set aside.
3. While cod is cooking, steam or boil frozen green beans according to package directions, about 3-5 minutes, until tender-crisp. Drain well.
4. In a medium bowl, combine mixed greens and steamed green beans. Drizzle with balsamic vinegar, remaining 1 tablespoon dried dill, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Toss gently to combine.
5. Serve the dill-crusted cod alongside the green bean salad.

Notes

Ensure your skillet is hot enough for a good crust on the cod. Avoid crowding the pan for best results.

Nutrition (per serving)

• Calories: 300
• Protein: 28 g
• Carbohydrates: 14.5 g
• Fat: 14.5 g
• Fiber: 3.8 g
• Sodium: 130 mg
• Saturated Fat: 6.5 g
• Sugar: 3 g
• Cholesterol: 70 mg