Pan-Seared Cod

Pan-Seared Cod & Sautéed Vegetables with Lemon-Butter

Pan-Seared Cod on plate

This classic restaurant technique can easily be done at home and will quickly become one of your favorite ways to prepare fish.

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

Ingredients

  • 4          (5-ounce) cod fillets
  • 1          teaspoon sea salt
  • 1          teaspoon cracked black pepper
  • 1/8       teaspoon crushed red pepper flakes
  • 4          tablespoons extra virgin olive oil
  • 3          tablespoons unsalted butter
  • 2          tablespoons fresh lemon juice
  • ½         medium yellow 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

Recipe

  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.

Nutrition

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