Pan-Seared Lemon Garlic Cod with Roasted Potatoes and Green Beans

Name: Pan-Seared Lemon Garlic Cod with Roasted Potatoes and Green Beans
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 6 servings
Cuisine: American
Ingredients: 1.5 pound cod fillets (about 1-inch thick); 1 pound red potatoes (small, quartered); 12 ounce fresh green beans (trimmed); 3 tablespoon olive oil (divided); 4 clove garlic (minced); 1 lemon (zested and juiced); 1 teaspoon dried thyme; 0.5 teaspoon kosher salt; 0.25 teaspoon black pepper (freshly ground); 2 tablespoon fresh parsley (chopped)

Flaky cod fillets pan-seared to perfection with bright lemon and garlic, accompanied by tender roasted potatoes and crisp-tender green beans for a light yet satisfying meal.

Prep: 15 min
Cook: 15 min
Total: 30 min
Servings: 6
Cuisine: American
Difficulty: Easy
Cost: $4.00/serving

Dietary

Gluten-Free
Dairy-Free
Nut-Free
Soy-Free
Egg-Free
Pescatarian
High-Protein
Low-Sugar

Ingredients

1.5 pound cod fillets (about 1-inch thick)
1 pound red potatoes (small, quartered)
12 ounce fresh green beans (trimmed)
3 tablespoon olive oil (divided)
4 clove garlic (minced)
1 lemon (zested and juiced)
1 teaspoon dried thyme
0.5 teaspoon kosher salt
0.25 teaspoon black pepper (freshly ground)
2 tablespoon fresh parsley (chopped)

Instructions

Preheat oven to 400°F (200°C). Toss quartered red potatoes and trimmed green beans with 1 tablespoon olive oil, 2 cloves minced garlic, 1/2 teaspoon dried thyme, 1/4 teaspoon kosher salt, and 1/8 teaspoon black pepper on a baking sheet. Roast for 15 minutes, or until potatoes are tender and lightly browned.
While vegetables roast, pat cod fillets dry with paper towels and season both sides with 1/4 teaspoon kosher salt and 1/8 teaspoon black pepper.
Heat remaining 2 tablespoons olive oil in a large non-stick skillet over medium-high heat. Once shimmering, add cod fillets to the hot skillet, skin-side up if applicable. Cook for 3-4 minutes per side, until golden brown and cooked through and the fish flakes easily with a fork.
During the last minute of cooking, add remaining 2 cloves minced garlic and lemon zest to the skillet with the cod, stirring gently to infuse the flavors.
Remove cod from heat and drizzle with lemon juice. Serve immediately alongside the roasted potatoes and green beans. Garnish with fresh parsley if desired.

Notes

Be careful not to overcook the cod, as it can dry out quickly. A meat thermometer should read 145°F when done.

Nutrition (per serving)

Calories: 222
Protein: 20.1 g
Carbohydrates: 19.3 g
Fat: 7.1 g
Fiber: 2.9 g
Sodium: 541 mg
Saturated Fat: 1 g
Sugar: 2.8 g
Cholesterol: 50 mg