Pan-Seared Alaska Cod over Minted Pea Purée
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 25 minutes
- Servings: 4
Ingredients
- 1/2 cup water
- 2 pounds frozen or fresh peas, blanched
- 1 package (0.6-0.7 ounces) fresh mint, leaves only
- Salt, to taste
- 4 Alaska cod fillets (4-6 ounces each), fresh, thawed or frozen
- Olive oil
- 1 teaspoon lemon pepper seasoning
Nutrition Facts
| Calories | 319 |
| Total Fat | 5g |
| Saturated Fat | 1g |
| Calories from Fat | 13% |
| Cholesterol | 65mg |
| Protein | 37g |
| Carbohydrate | 33.5g |
| Fiber | 12g |
| Sodium | 393mg |
| Calcium | 101mg |
| Vitamin D | 28 IU |
| Omega-3 Fatty Acids | 200mg |
Instructions
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Step 1 Make pea purée
Add water, peas and mint to a blender or food processor; season with salt to taste. Purée until almost smooth. Cover and keep warm.
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Step 2 Pan-sear the cod
Rinse any ice glaze from frozen Alaska cod under cold water; pat dry with a paper towel. Heat a heavy nonstick skillet over medium-high heat. Brush both sides of fillets with olive oil. Place cod in heated skillet and cook, uncovered, about 3-4 minutes, until browned. Shake pan occasionally to keep fish from sticking. Turn cod over and sprinkle with lemon pepper seasoning. Cover pan tightly and reduce heat to medium. Cook an additional 6-9 minutes for frozen cod or 3-4 minutes for fresh/thawed fish. Cook just until fish is opaque throughout.
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Step 3 Plate and serve
Spoon pea purée onto four plates. Top each with a cod fillet and serve immediately.
Cooking Technique Video
Nutrition Facts
| Calories | 319 |
| Total Fat | 5g |
| Saturated Fat | 1g |
| Calories from Fat | 13% |
| Cholesterol | 65mg |
| Protein | 37g |
| Carbohydrate | 33.5g |
| Fiber | 12g |
| Sodium | 393mg |
| Calcium | 101mg |
| Vitamin D | 28 IU |
| Omega-3 Fatty Acids | 200mg |
