Name: Pan seared cod with zucchini
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 9 oz Atlantic cod fillet, patted dry; 1/4 tsp salt; 1/4 tsp black pepper; 1/4 tsp dried parsley; 1 tsp extra virgin olive oil; 1 medium zucchini, sliced into half-moons; 2 cloves garlic, minced; 1 tsp lemon juice

Nutrition

Per serving

258 calories

Protein: 44g; 65% of calories
Carbs: 10g; 15% of calories
Fat: 6g; 21% of calories

Ingredients

8 items

Instructions

Prep 15 min · Cook 0 min

Season the cod fillet on both sides with the salt, black pepper, and dried parsley.
Heat half the olive oil in a nonstick skillet over medium-high heat. Add the zucchini and cook for 4 to 5 minutes, tossing occasionally, until tender and lightly browned. Add the garlic and cook for 1 minute more until fragrant. Transfer the vegetables to a plate and keep warm.
Wipe out the skillet and heat the remaining oil over medium-high heat. Add the cod and cook for 3 to 4 minutes, flip carefully, and cook for 2 to 3 minutes more until the fish is opaque and flakes easily. Done when flakes easily and is opaque in the center, 145°F.
Squeeze the lemon juice over the fish and zucchini before serving.

Nutrition

Ingredients

Instructions

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