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Pan-Seared Cod with Lemon-Caper Butter, Wild Rice & Steamed Broccoli

Pan-Seared Cod with Lemon-Caper Butter, Wild Rice & Steamed Broccoli

By Nathan Haskins

Total: 30 minutes
SeafoodMain CourseHealthy

Ingredients

  • 6 oz cod fillet
  • 1/2 cup cooked wild rice
  • 1 cup steamed broccoli
  • 1 tbsp butter
  • 1 tbsp capers
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tbsp olive oil

Instructions

1

Pat the cod fillet dry with paper towels and season both sides with salt and black pepper.

2

Heat olive oil in a non-stick skillet over medium-high heat. Once hot, carefully place the cod fillet in the skillet, skin side down if applicable.

3

Cook the cod for 3-4 minutes on one side until golden brown, then flip gently and cook the other side for another 3-4 minutes until the fish is opaque and flakes easily with a fork.

4

While the cod is cooking, melt butter in a small saucepan over medium heat. Add capers and squeeze in the juice of half a lemon. Stir together and let it simmer for 1-2 minutes, then remove from heat.

5

Once the cod is cooked, plate it immediately and drizzle the lemon-caper butter generously over the top.

6

Serve the seared cod alongside the cooked wild rice and steamed broccoli.

7

Garnish with additional lemon wedges, if desired, and enjoy!

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Pan-Seared Cod with Lemon-Caper Butter, Wild Rice & Steamed Broccoli

By Nathan Haskins

SeafoodMain CourseHealthy
Pan-Seared Cod with Lemon-Caper Butter, Wild Rice & Steamed Broccoli - cod fillet, cooked wild rice recipe

This Seafood Main Course Healthy recipe is ready in 30 minutes and features cod fillet, cooked wild rice, steamed broccoli and other delicious ingredients. Contains 400 calories total.

30 minutes

Ingredients

  • 6 oz cod fillet
  • 1/2 cup cooked wild rice
  • 1 cup steamed broccoli
  • 1 tbsp butter
  • 1 tbsp capers
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tbsp olive oil

Instructions

1

Pat the cod fillet dry with paper towels and season both sides with salt and black pepper.

2

Heat olive oil in a non-stick skillet over medium-high heat. Once hot, carefully place the cod fillet in the skillet, skin side down if applicable.

3

Cook the cod for 3-4 minutes on one side until golden brown, then flip gently and cook the other side for another 3-4 minutes until the fish is opaque and flakes easily with a fork.

4

While the cod is cooking, melt butter in a small saucepan over medium heat. Add capers and squeeze in the juice of half a lemon. Stir together and let it simmer for 1-2 minutes, then remove from heat.

5

Once the cod is cooked, plate it immediately and drizzle the lemon-caper butter generously over the top.

6

Serve the seared cod alongside the cooked wild rice and steamed broccoli.

7

Garnish with additional lemon wedges, if desired, and enjoy!

Nutritional Information

Calories per Serving: 400

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