By Nathan Haskins
Pat the cod fillet dry with paper towels, then season both sides with salt and black pepper.
Heat 1 tbsp of olive oil in a nonstick skillet over medium-high heat.
Once the oil is hot, place the cod fillet in the skillet. Sear for about 3-4 minutes on the first side until it forms a nice golden crust.
Flip the cod fillet and add 1 tbsp of butter to the pan along with 1 minced garlic clove. As the butter melts, use a spoon to baste the cod with the garlic-infused butter. Cook for another 3-4 minutes until the cod is cooked through and flakes easily with a fork.
Squeeze half a lemon over the cooked cod and sprinkle with chopped parsley before removing it from the heat.
Serve the pan-seared cod alongside the already cooked and warmed 3/4 cup of brown rice and 1 cup of steamed broccoli. Optionally, garnish with lemon wedges and additional parsley.
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By Nathan Haskins
This Main Course Seafood Healthy recipe is ready in 25 minutes and features cod fillet, cooked brown rice, steamed broccoli and other delicious ingredients. Contains 450 calories total.
Pat the cod fillet dry with paper towels, then season both sides with salt and black pepper.
Heat 1 tbsp of olive oil in a nonstick skillet over medium-high heat.
Once the oil is hot, place the cod fillet in the skillet. Sear for about 3-4 minutes on the first side until it forms a nice golden crust.
Flip the cod fillet and add 1 tbsp of butter to the pan along with 1 minced garlic clove. As the butter melts, use a spoon to baste the cod with the garlic-infused butter. Cook for another 3-4 minutes until the cod is cooked through and flakes easily with a fork.
Squeeze half a lemon over the cooked cod and sprinkle with chopped parsley before removing it from the heat.
Serve the pan-seared cod alongside the already cooked and warmed 3/4 cup of brown rice and 1 cup of steamed broccoli. Optionally, garnish with lemon wedges and additional parsley.
Calories per Serving: 450
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