Name: Mediterranean seared cod and salad
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 5 oz Atlantic cod fillet, patted dry; 1/2 tsp salt; 1/2 tsp black pepper; 1 tsp dried oregano; 1 tbsp extra virgin olive oil; 5 oz cucumber, diced; 1 1/4 medium red tomatoes, diced; 1/4 medium red onion, thinly sliced; 1 tbsp lemon juice; 1 1/2 tbsp fresh parsley, chopped; 1/2 (15-oz) can chickpeas, drained and rinsed

Nutrition

Per serving

451 calories

Protein: 34g; 29% of calories
Carbs: 42g; 36% of calories
Fat: 18g; 35% of calories

Instructions

Prep 20 min · Cook 0 min

In a medium bowl, combine the diced cucumber, tomato, red onion, and chickpeas. Add the lemon juice, chopped parsley, and a pinch of the salt. Toss well to combine and set aside while the fish cooks.
Season the cod fillet on both sides with the remaining salt, black pepper, and dried oregano.
Heat the olive oil in a 12-inch nonstick skillet over medium-high heat. Once the oil is shimmering, add the cod. Cook for 4 minutes, flip carefully, and cook for 3 to 4 minutes more until the fish is opaque and flakes easily. Done when opaque and flakes easily, 145°F.

Nutrition

Ingredients

Instructions

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