Pan-Seared Lemon Herb Cod with Garlic Green Beans

Flaky cod fillets pan-seared to perfection with a bright lemon-herb seasoning, served with quick garlic green beans and creamy instant mashed potatoes.

• Prep: 10 min
• Cook: 15 min
• Total: 25 min
• Servings: 2
• Cuisine: American
• Difficulty: Easy
• Cost: $5.98/serving

Dietary

• Gluten-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Pescatarian
• Low-Sugar
• High-Protein
• Low-Fat
• Low-Saturated-Fat
• Low-Calorie

Tags

• quick
• healthy
• sauté

Ingredients

• 2 cod fillets
• 1 tablespoon olive oil
• 1 teaspoon Italian seasoning
• 0.5 teaspoon garlic powder
• 0.25 teaspoon black pepper
• 0.5 lemon (thinly sliced or juiced for serving)
• 1 package green beans (frozen)
• 1 tablespoon butter
• 1 clove garlic (minced)
• 1 cup instant mashed potato flakes
• 0.75 teaspoon salt

Instructions

1. Pat cod fillets dry with paper towels. Season both sides with Italian seasoning, garlic powder, salt, and black pepper.
2. Prepare instant mashed potatoes according to package directions, setting aside until serving.
3. Heat olive oil in a large non-stick skillet over medium-high heat. Once hot, add the seasoned cod fillets. Cook for 4-5 minutes per side, or until the fish is opaque and flakes easily with a fork.
4. While cod cooks, in a separate pan, melt butter over medium heat. Add minced garlic and cook for 30 seconds until fragrant. Add the frozen green beans and cook for 5-7 minutes, stirring occasionally, until tender-crisp. Season with a pinch of salt and black pepper.
5. Serve the pan-seared cod with a lemon slice or a squeeze of fresh lemon juice, alongside the garlic green beans and instant mashed potatoes.

Notes

Ensure the skillet is hot before adding the fish to achieve a nice sear. Cook time may vary depending on the thickness of the cod fillets.

Nutrition (per serving)

• Calories: 363
• Protein: 30.1 g
• Carbohydrates: 26.6 g
• Fat: 12.7 g
• Fiber: 3.4 g
• Sodium: 1109 mg
• Saturated Fat: 4.5 g
• Sugar: 1.9 g
• Cholesterol: 91 mg