Smoky Seared Alaska Cod
Add quick greens to this easy and flavorful way to prepare wild Alaska cod to make a complete weeknight meal.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 min
- Servings: 4
- Yield: 3 oz cod, assorted vegetables per serving
Ingredients
- 4 each Alaska cod fillets, skinless 3 oz. fillets
- 1 Tbsp Paprika, smoked
- 1/2 tsp Salt, smoked sea salt
- 1 tsp Pepper, black, ground
- 24 each Onions, green 4-inch batons
- 1 tsp Oil, vegetable
- 16 each Tomatoes, cherry, sliced
- 1/4 cup Dill, fresh, leaves
- 3 cups Rice, brown, cooked
Nutrition Facts
| Calories | 280 |
| Total fat | 3.5g |
| Saturated fat | 0g |
| Calories from fat | 11% |
| Cholesterol | 35mg |
| Protein | 19g |
| Carbohydrate | 42g |
| Fiber | 6g |
| Sodium | 370mg |
| Calcium | 80mg |
| Omega-3 fatty acids | 310mg |
Instructions
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Step 1 Prepare cod
Mix paprika, smoked salt, and pepper.
Evenly season Alaska cod fillets. Reserve.
-
Step 2 Prepare vegetables
Over medium-high heat, heat a flat-bottomed cast iron skillet.
Once hot, place onions in pan to slightly char-cook the outside while still keeping the integrity of the onion. Remove and place onto four plates.
-
Step 3 Cook cod
Add seasoned cod to skillet with vegetable oil.
Cook for 2 to 3 minutes on each side and plate atop scallions.
-
Step 4 To serve
Finish plate with tomatoes, dill, and side of brown rice.
How to Pan Sear Frozen Wild Alaska Cod
Nutrition Facts
| Calories | 280 |
| Total fat | 3.5g |
| Saturated fat | 0g |
| Calories from fat | 11% |
| Cholesterol | 35mg |
| Protein | 19g |
| Carbohydrate | 42g |
| Fiber | 6g |
| Sodium | 370mg |
| Calcium | 80mg |
| Omega-3 fatty acids | 310mg |
