Pan-Seared Lemon Herb Cod

Flaky cod fillets pan-seared to perfection and brightened with lemon and fresh herbs, served alongside fragrant rice pilaf and crisp green beans for a light, complete meal.

• Prep: 15 min
• Cook: 15 min
• Total: 30 min
• Servings: 4
• Cuisine: American
• Difficulty: Easy
• Cost: $6.64/serving

Dietary

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

Tags

• fresh
• healthy
• quick
• sauté
• savory

Ingredients

• 1.5 pound cod fillets
• 2 tablespoon olive oil
• 2 tablespoon unsalted butter
• 1 lemon
• 4 clove garlic (minced)
• 1 teaspoon dried dill
• 1 teaspoon dried parsley
• 1.5 teaspoon kosher salt
• 0.75 teaspoon black pepper (freshly ground)
• 1.5 cup white rice (uncooked)
• 3 cup chicken broth
• 1 pound fresh green beans (trimmed)

Instructions

1. Season both sides of the cod fillets with 1 teaspoon of the kosher salt and 1/2 teaspoon of the black pepper. In a large non-stick skillet, heat 1 tablespoon of olive oil over medium-high heat until shimmering.
2. Carefully place the seasoned cod fillets in the hot skillet. Sear for 4-5 minutes per side, or until golden brown and cooked through. Remove the cod from the skillet and set aside on a plate, tented with foil to keep warm.
3. In a medium saucepan, combine the uncooked white rice, chicken broth, and the remaining 1/2 teaspoon kosher salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until all the liquid is absorbed and the rice is tender.
4. While the cod cooks and rice simmers, steam the fresh green beans until tender-crisp, about 5-7 minutes. You can do this in a steamer basket over boiling water or microwave them with a splash of water in a covered dish.
5. Return the large skillet to medium heat. Add the remaining 1 tablespoon olive oil and 2 tablespoons unsalted butter. Once the butter is melted, add the minced garlic and cook for 30 seconds until fragrant.
6. Remove the skillet from heat. Stir in the juice of 1/2 each lemon, the dried dill, dried parsley, and the remaining 1/4 teaspoon black pepper. Return the cooked cod fillets to the skillet and spoon the lemon-herb butter sauce over them.
7. Fluff the cooked white rice with a fork and stir in the zest of 1/2 each lemon. Serve the lemon-herb cod over the lemon-herb rice, with the steamed green beans on the side.

Notes

Adjust the amount of lemon juice to your preference for a brighter flavor. This dish is best served immediately.

Nutrition (per serving)

• Calories: 603
• Protein: 42.5 g
• Carbohydrates: 69.3 g
• Fat: 12.8 g
• Fiber: 2.5 g
• Sodium: 800 mg
• Saturated Fat: 3.5 g
• Sugar: 2 g
• Cholesterol: 75 mg