Pan-Seared White Fish with Fresh Herb-Lime Dressing

Name: Pan-Seared White Fish with Fresh Herb-Lime Dressing
Prep time: 10 min
Cook time: 12 min
Total time: 22 min
Yield: 3 servings
Cuisine: Burmese
Ingredients: 1.5 pound cod fillets (about 1-inch thick); 0.5 teaspoon salt; 0.25 teaspoon black pepper (freshly ground); 1 tablespoon olive oil; 0.25 cup lime juice (freshly squeezed); 2 tablespoon fish sauce; 1 teaspoon sugar; 0.25 cup fresh cilantro (chopped); 2 green onions (thinly sliced); 1 cup brown rice (uncooked); 2 cup water; 8 ounce baby bok choy (trimmed and halved)

Flaky white fish fillets quickly pan-seared to perfection, drizzled with a bright and zesty herb-lime dressing, served with steamed brown rice and crisp, blanched bok choy.

Prep: 10 min
Cook: 12 min
Total: 22 min
Servings: 3
Cuisine: Burmese
Difficulty: Easy
Cost: $8.35/serving

Dietary

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

Ingredients

1.5 pound cod fillets (about 1-inch thick)
0.5 teaspoon salt
0.25 teaspoon black pepper (freshly ground)
1 tablespoon olive oil
0.25 cup lime juice (freshly squeezed)
2 tablespoon fish sauce
1 teaspoon sugar
0.25 cup fresh cilantro (chopped)
2 green onions (thinly sliced)
1 cup brown rice (uncooked)
2 cup water
8 ounce baby bok choy (trimmed and halved)

Instructions

Combine the uncooked brown rice with 2 cups water in a small saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until water is absorbed and rice is tender. Let stand for 5 minutes, then fluff with a fork.
While the rice cooks, pat the cod fillets dry with paper towels. Season both sides with 1/2 teaspoon salt and 1/4 teaspoon black pepper.
In a small bowl, whisk together the lime juice, fish sauce, 1 teaspoon sugar, chopped fresh cilantro, and thinly sliced green onions for the dressing. Set aside.
Heat olive oil in a large non-stick skillet over medium-high heat. Once hot, add the cod fillets and cook for 3-4 minutes per side, or until golden brown and cooked through (internal temperature of 145°F/63°C).
Steam or quickly blanch the baby bok choy: bring a small pot of water to a boil, add bok choy, and cook for 2-3 minutes until bright green and tender-crisp. Drain well.
Serve the pan-seared fish with brown rice and blanched bok choy, generously drizzling the fresh herb-lime dressing over the fish and vegetables.

Notes

Ensure the fish is patted very dry before searing to achieve a nice crust. Cooking time for fish can vary based on thickness.

Nutrition (per serving)

Calories: 405
Protein: 48.5 g
Carbohydrates: 44 g
Fat: 7.5 g
Fiber: 7.5 g
Sodium: 1250 mg
Saturated Fat: 1.2 g
Sugar: 5 g
Cholesterol: 105 mg