Tangy Pan-Seared Cod & Greens

Flaky cod fillets pan-seared to perfection, brightened with a zesty lemon-dill sauce, and served alongside fresh, nutrient-rich spinach for a delightful and wholesome dinner.

• Prep: 10 min
• Cook: 15 min
• Total: 25 min
• Servings: 4
• Cuisine: Mediterranean
• Difficulty: Easy
• Cost: $5.66/serving

Dietary

• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• Low-Calorie
• Low-Carb
• Low-Fat
• Low-Saturated-Fat
• Low-Cholesterol
• Low-Sugar
• High-Protein
• Pescatarian
• Whole30
• Paleo

Tags

• sauté
• healthy
• fresh
• quick
• tangy

Ingredients

• 1.5 pound cod fillets
• 1 tablespoon olive oil
• 1 lemon (juiced)
• 0.5 cup water
• 2 tablespoon fresh dill (chopped)
• 2 clove garlic (minced)
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 5 ounce fresh spinach
• 1 cucumber (sliced)

Instructions

1. Pat the cod fillets dry with paper towels and season evenly with 1/4 teaspoon salt and 1/8 teaspoon black pepper.
2. Heat 1 tablespoon olive oil in a large non-stick skillet over medium-high heat. Once hot, carefully place the cod fillets in the skillet. Sear for 4-5 minutes per side, until golden brown and cooked through.
3. While the cod cooks, in a small bowl, whisk together the lemon juice, 1/2 cup water, fresh dill, 2 minced garlic cloves, remaining 1/4 teaspoon salt, and 1/8 teaspoon black pepper to create the sauce.
4. Remove the cooked cod from the skillet and set aside. In the same skillet, add the fresh spinach and cook for 1-2 minutes until wilted. Remove from heat.
5. Serve each cod fillet over a bed of wilted spinach, drizzled with the lemon-dill sauce. Serve with sliced cucumber on the side.

Notes

Cod can be substituted with any firm white fish like tilapia or snapper.

Nutrition (per serving)

• Calories: 220
• Protein: 30.4 g
• Carbohydrates: 10.5 g
• Fat: 3.6 g
• Fiber: 4.4 g
• Sodium: 928 mg
• Saturated Fat: 0.5 g
• Sugar: 1.3 g
• Cholesterol: 75 mg