Pan-Seared Cod over Minted Pea Puree

Riverbank News - - NEWS -

Serves: 4 Prep time: 15 min­utes Cook time: 10 min­utes

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, frozen or thawed olive oil

1 tea­spoon lemon pep­per sea­son­ing

Add wa­ter, peas and mint to blender or food pro­ces­sor; sea­son with salt. Puree un­til al­most smooth. Cover and keep warm.

If frozen, rinse ice glaze from cod un­der cold wa­ter; pat dry with pa­per towel. Heat heavy, non­stick skil­let over medium-high heat. Brush both sides of fil­lets with olive oil.

In heated skil­let, cook cod, 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 un­til fish is opaque through­out.

To serve, spoon pea puree onto 4 plates. Top each with cod fil­let and serve im­me­di­ately.

Nu­tri­tion in­for­ma­tion per serv­ing:

319 calo­ries; 5 g to­tal fat; 1 g sat­u­rated fat; 13% calo­ries from fat; 65 mg choles­terol; 37 g pro­tein; 34 g car­bo­hy­drate; 12 g fiber; 393 mg sodium; 101 mg cal­cium; 28 IU vi­ta­min D; 200 mg omega-3 fatty acids.

Pan-Seared Cod over Minted Pea Puree

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