Pan-Seared Cod with Lemon-Garlic Orzo

Name: Pan-Seared Cod with Lemon-Garlic Orzo
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 6 servings
Cuisine: Italian
Ingredients: 1.5 pound cod fillets (about 1-inch thick); 1 teaspoon kosher salt; 0.5 teaspoon black pepper (freshly ground); 2 tablespoon olive oil; 2 tablespoon butter; 2 clove garlic (minced); 1 cup orzo pasta; 2 cup chicken broth; 1 lemon (juiced and zested); 0.25 cup fresh parsley (chopped); 1 pound broccoli florets

Flaky pan-seared cod fillets seasoned with herbs and served alongside a light, zesty lemon-garlic orzo and tender roasted broccoli florets.

Prep: 15 min
Cook: 25 min
Total: 40 min
Servings: 6
Cuisine: Italian
Difficulty: Easy
Cost: $4.27/serving

Dietary

Nut-Free
Soy-Free
Egg-Free
Low-Sugar
High-Protein

Ingredients

1.5 pound cod fillets (about 1-inch thick)
1 teaspoon kosher salt
0.5 teaspoon black pepper (freshly ground)
2 tablespoon olive oil
2 tablespoon butter
2 clove garlic (minced)
1 cup orzo pasta
2 cup chicken broth
1 lemon (juiced and zested)
0.25 cup fresh parsley (chopped)
1 pound broccoli florets

Instructions

Preheat oven to 400 degrees F (200 degrees C). Toss the broccoli florets with 1 tablespoon of olive oil, 1/4 teaspoon of kosher salt, and 1/4 teaspoon of black pepper. Spread on a baking sheet and roast for 15-20 minutes, or until tender-crisp and slightly browned.
Season the cod fillets evenly with 3/4 teaspoon of kosher salt and 1/4 teaspoon of black pepper.
Heat 1 tablespoon of olive oil and 1 tablespoon of butter in a large non-stick skillet over medium-high heat. Once butter is melted and foamy, carefully place the cod fillets in the skillet. Sear for 4-5 minutes per side, or until golden brown and flaky.
While the cod cooks, prepare the orzo. In a medium saucepan, melt 1 tablespoon of butter. Add the minced garlic and sauté for 1 minute until fragrant. Add the orzo pasta and toast for 2-3 minutes, stirring occasionally.
Pour in the chicken broth, bring to a simmer, then reduce heat to low, cover, and cook for 10-12 minutes, or until the liquid is absorbed and orzo is tender. Stir in the lemon juice, lemon zest, and chopped fresh parsley. Season with a pinch of kosher salt and black pepper to taste.
Serve the pan-seared cod immediately with a side of lemon-garlic orzo and roasted broccoli.

Notes

To ensure cod doesn't stick, make sure your skillet is well-heated and use enough oil and butter. You can also use other white fish like halibut or haddock.

Nutrition (per serving)

Calories: 440
Protein: 42.5 g
Carbohydrates: 38 g
Fat: 15 g
Fiber: 4 g
Sodium: 880 mg
Saturated Fat: 5 g
Sugar: 2 g
Cholesterol: 70 mg