Pan-Seared Cod with Sautéed Green Beans

Flaky cod fillets quickly pan-seared to a golden finish, served with vibrant green beans and tender spinach, all brightened with a squeeze of fresh lemon.

• Prep: 10 min
• Cook: 12 min
• Total: 22 min
• Servings: 4
• Cuisine: American
• Difficulty: Easy
• Cost: $5.73/serving

Dietary

• Low-Calorie
• Low-Sugar
• Low-Carb
• Low-Saturated-Fat
• Pescatarian
• Low-Fat

Tags

• sauté
• quick
• healthy
• fresh

Ingredients

• 1.5 pound cod fillets (about 1.5-inch thick)
• 1 tablespoon olive oil
• 0.5 teaspoon kosher salt
• 0.25 teaspoon black pepper (freshly ground)
• 5 cup fresh green beans (trimmed)
• 4 cup fresh spinach
• 1 lemon (half sliced, half cut into wedges)

Instructions

1. Pat the cod fillets dry with paper towels. Season both sides with 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper.
2. Heat 1/2 tablespoon olive oil in a large non-stick skillet over medium-high heat. Once shimmering, add the cod fillets to the skillet. Cook for 3-4 minutes per side, or until the fish is opaque and flakes easily with a fork. Place lemon slices on top of fish during cooking if desired. Remove cod from skillet and set aside.
3. Add remaining 1/2 tablespoon olive oil to the same skillet. Add the fresh green beans and sauté for 5-7 minutes, until tender-crisp. Add the fresh spinach and cook until wilted, about 1-2 minutes.
4. Serve the pan-seared cod with the sautéed green beans and spinach. Squeeze fresh lemon wedges over the dish before serving.

Notes

Ensure your skillet is hot before adding the fish to achieve a nice sear. Adjust cooking time based on the thickness of your cod fillets.

Nutrition (per serving)

• Calories: 200
• Protein: 29 g
• Carbohydrates: 9.1 g
• Fat: 3.5 g
• Fiber: 3.5 g
• Sodium: 844 mg
• Saturated Fat: 0.5 g
• Sugar: 3.8 g
• Cholesterol: 75 mg