Pan-Seared Cod with Lemon Herb Sauce

Flaky cod fillets quickly pan-seared and topped with a zesty lemon-herb butter sauce, served with couscous and green beans.

• Prep: 10 min
• Cook: 15 min
• Total: 25 min
• Servings: 6
• Cuisine: American
• Difficulty: Easy
• Cost: $5.33/serving

Dietary

• Nut-Free
• Soy-Free
• Egg-Free
• Pescatarian
• Low-Sugar
• High-Protein
• Halal

Tags

• quick
• healthy
• fresh

Ingredients

• 6 cod fillets (6 ounces each, thawed if frozen)
• 1 tablespoon olive oil
• 0.75 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup unsalted butter
• 2 clove garlic (minced)
• 0.25 cup lemon juice (fresh)
• 2 tablespoon fresh parsley (chopped)
• 2 cup couscous (prepared from instant variety)
• 2 cup frozen green beans

Instructions

1. Pat dry 6 (6 ounce each) cod fillets with paper towels. Season both sides with 3/4 teaspoon salt and 1/2 teaspoon black pepper.
2. Heat 1 tablespoon olive oil in a large non-stick skillet over medium-high heat. Once shimmering, add the cod fillets to the hot pan. Cook for 4-5 minutes per side, or until golden brown and flaky.
3. While the cod cooks, prepare 2 cups prepared couscous (from instant variety) according to package directions, and steam or microwave 2 cups frozen green beans until tender-crisp.
4. Once the fish is cooked, remove it from the skillet and set aside. Reduce heat to medium-low. Add 1/4 cup unsalted butter to the skillet. Once melted, add 2 cloves garlic, minced and cook for 30 seconds until fragrant.
5. Stir in 1/4 cup fresh lemon juice and 2 tablespoons chopped fresh parsley. Cook for 1 minute. Pour the lemon-herb sauce over the cooked cod.
6. Serve the lemon-herb cod with the prepared couscous and green beans.

Notes

Any firm white fish like tilapia or haddock can be substituted for cod. Store leftovers in an airtight container for up to 2 days.

Nutrition (per serving)

• Calories: 390
• Protein: 38.3 g
• Carbohydrates: 31.6 g
• Fat: 12.1 g
• Fiber: 2.8 g
• Sodium: 460 mg
• Saturated Fat: 5.9 g
• Sugar: 0.9 g
• Cholesterol: 85 mg