Pan-Seared Cod & Sautéed Vegetables with Lemon-Butter

February 28, 2020


Prep: 20 minutes   Cook: 15 minutes • Serves: 4


4 (5-ounce) Wild Cod Loin Fillets

1  teaspoon sea salt

1 teaspoon cracked black pepper

8 teaspoon crushed red pepper flakes

4 tablespoons extra virgin olive oil

3 tablespoons unsalted butter

2 tablespoons fresh lemon juice

½ medium white onion, thinly sliced

1½ cups thinly sliced Brussels sprouts

6 radishes, thinly sliced

1 large carrot, peeled and cut lengthwise into thin ribbons with vegetable peeler

2 teaspoons thinly sliced chives

1 teaspoon chopped fresh tarragon leaves


1. Heat large skillet over medium-high heat until hot. Pat cod dry with paper towel; sprinkle both sides with ½ teaspoon each salt and black pepper, and red pepper. Reduce heat to medium. Add 2 tablespoons oil, 1 tablespoon butter and cod to skillet; cook 4 to 5 minutes or until bottom is lightly browned. Turn cod; cook 4 to 5 minutes longer or until internal temperature of cod reaches 145°. Transfer cod to large plate; keep warm. Remove skillet from heat; add lemon juice and remaining 2 tablespoons butter.


2. Meanwhile, heat second large skillet over medium-high until hot; reduce heat to medium. Add remaining 2 tablespoons oil, onion and Brussels sprouts to skillet; cook 3 minutes, stirring occasionally. Add radishes and carrot; cook 1 minute. Add chives, tarragon, and remaining ½ teaspoon each salt and black pepper.


3. Spoon lemon-butter over cod and vegetables to serve.


Approximate nutritional values per serving: 346 Calories, 22g Fat (8g Saturated), 91mg Cholesterol, 951mg Sodium, 11g Carbohydrates, 3g Fiber, 25g Protein

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