Pan-Seared Cod

Flaky pan-seared cod fillets topped with a vibrant and zesty corn and bell pepper salsa, served with a refreshing cilantro-lime rice and creamy avocado.

• Prep: 20 min
• Cook: 25 min
• Total: 45 min
• Servings: 4
• Cuisine: Latin
• Difficulty: Medium
• Cost: $5.29/serving

Dietary

• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Pescatarian
• Low-Sugar
• High-Protein
• High-Fiber
• Kosher
• Halal

Tags

• fresh
• healthy
• savory

Ingredients

• 1 tablespoon olive oil (divided)
• 4 cod fillets (6-ounce, about 1-inch thick)
• 0.5 teaspoon salt (divided)
• 0.25 teaspoon black pepper (divided)
• 1.5 cup corn kernels (frozen)
• 0.5 red bell pepper (finely diced)
• 0.25 red onion (finely diced)
• 1 jalapeño (small, seeded and minced)
• 0.25 cup fresh cilantro (chopped)
• 2 limes (juiced, divided)
• 1 cup white rice
• 2 cup water
• 1 avocado (large, diced)

Instructions

1. First, prepare the rice. In a medium saucepan, combine the white rice with 2 cups of water and 1/4 teaspoon of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes.
2. While the rice cooks, prepare the corn salsa. In a medium bowl, combine the frozen corn kernels, finely diced red bell pepper, finely diced red onion, minced jalapeño (if using), 2 tablespoons of chopped fresh cilantro, and 2 tablespoons of lime juice. Season with a pinch of salt and pepper. Stir well and set aside to allow flavors to meld.
3. Pat the cod fillets dry with paper towels. Season both sides with the remaining 1/4 teaspoon of salt and 1/8 teaspoon of black pepper.
4. Heat 1/2 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Once hot, add the cod fillets to the skillet. Sear for 4-5 minutes per side, depending on thickness, until golden brown and the fish flakes easily with a fork.
5. Fluff the cooked rice with a fork and stir in the remaining 2 tablespoons of chopped fresh cilantro and 2 tablespoons of lime juice.
6. To serve, divide the cilantro-lime rice among plates. Top each rice portion with a pan-seared cod fillet. Spoon a generous amount of the corn salsa over each fish fillet and serve with diced avocado on the side.

Notes

You can use other firm white fish like halibut or snapper if cod is unavailable. Ensure your skillet is hot enough to get a good sear on the fish.

Nutrition (per serving)

• Calories: 520
• Protein: 40 g
• Carbohydrates: 45 g
• Fat: 20 g
• Fiber: 8 g
• Sodium: 700 mg
• Saturated Fat: 3 g
• Sugar: 5 g
• Cholesterol: 70 mg