Ingredients
- 2 Tbsp Extra-virgin olive oil
- 16 oz Cod filet skin off
- 4 tsp Pesto sauce
- 4 chunks Crusty bread
- 2 tsp Lemon zest garnish
Instructions
- Preheat the oven to 400ºF.
- Pat the cod dry with paper towels. Season on both sides with salt and pepper.
- Heat an oven safe nonstick pan on medium high heat. Once hot, add the oil. Sear the cod on the top (not the skin side) to deep golden brown. Then flip over and place the pan in the oven. Cook to an internal temperature of 140 degrees using a thermometer. Set aside to rest for 2 to 3 minutes.
- Top with pesto. Serve with bread. Garnish with lemon zest.
Nutrition
Calories: 174kcal | Carbohydrates: 1g | Protein: 20g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 49mg | Sodium: 108mg | Potassium: 468mg | Fiber: 1g | Sugar: 1g | Vitamin A: 146IU | Vitamin C: 1mg | Calcium: 26mg | Iron: 1mg
Baked Cod
Ingredients
- 2 Tbsp Extra-virgin olive oil
- 16 oz Cod filet skin off
- 4 tsp Pesto sauce
- 4 chunks Crusty bread
- 2 tsp Lemon zest garnish
Instructions
- Preheat the oven to 400ºF.
- Pat the cod dry with paper towels. Season on both sides with salt and pepper.
- Heat an oven safe nonstick pan on medium high heat. Once hot, add the oil. Sear the cod on the top (not the skin side) to deep golden brown. Then flip over and place the pan in the oven. Cook to an internal temperature of 140 degrees using a thermometer. Set aside to rest for 2 to 3 minutes.
- Top with pesto. Serve with bread. Garnish with lemon zest.
Nutrition
Calories: 174kcalCarbohydrates: 1gProtein: 20gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 49mgSodium: 108mgPotassium: 468mgFiber: 1gSugar: 1gVitamin A: 146IUVitamin C: 1mgCalcium: 26mgIron: 1mg
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