Ingredients
Steamed Rice
- 1/2 cup White rice rinsed in cold water
Pan Fried Cod
- 1/2 tsp Garlic powder
- 1/2 tsp Paprika
- 10 oz Cod filet skin off
- 2 slices Crusty bread toasted
- 1 TBSP Butter
- 1 TBSP Extra-virgin olive oil
- 1 tsp Lemon juice
Sautéed Peas
- 1 tsp Butter
- 3/4 cup Green Peas
Cucumber Water
- 16 oz Water
- 8 slices Cucumber about 1/4 inch thick sliced
Instructions
- In a pitcher, stir together the cucumber water ingredients. Transfer to the refrigerator to chill until you are ready to serve.
- Rinse the rice with cold water and drain thoroughly. In a saucepan, add the recommended amount of water and cook according to the directions on the package. While the rice is cooking, make the cod.
- Heat skillet or sauté pan over medium high heat.
- In a small bowl, combine the paprika, garlic powder, salt and pepper. Pat the cod dry and sprinkle all sides with the seasoning.
- Toast the crusty bread in a toaster oven.
- Add the butter and olive oil to the skillet or sauté pan. When butter is melted, add the cod and cook for 2 minutes. While the cod is cooking, cook the peas.
- Heat a non-stick pan over medium heat. Add butter then the peas, and season with salt and pepper. Cook, stirring frequently until peas are tender and heated through (about 3-5 minutes).
- To finish the cod: Flip the cod and pour the lemon juice over the fish. Cook an additional 1 to 2 minutes until the cod is tender and starts to flake (internal temperature should be 130 degrees using a thermometer).
- To finish the rice: Fluff with a fork and season with salt and pepper to taste.
- To serve: Transfer the cod to a plate and drizzle with the juices from the pan. Enjoy with rice, peas, and cucumber water.
Nutrition
Calories: 641kcal | Carbohydrates: 80g | Protein: 39g | Fat: 18g | Saturated Fat: 7g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 0.3g | Cholesterol: 81mg | Sodium: 541mg | Potassium: 910mg | Fiber: 6g | Sugar: 7g | Vitamin A: 977IU | Vitamin C: 25mg | Calcium: 97mg | Iron: 4mg
Pan Fried Cod
Ingredients
Steamed Rice
- 1/2 cup White rice rinsed in cold water
Pan Fried Cod
- 1/2 tsp Garlic powder
- 1/2 tsp Paprika
- 10 oz Cod filet skin off
- 2 slices Crusty bread toasted
- 1 TBSP Butter
- 1 TBSP Extra-virgin olive oil
- 1 tsp Lemon juice
Sautéed Peas
- 1 tsp Butter
- 3/4 cup Green Peas
Cucumber Water
- 16 oz Water
- 8 slices Cucumber about 1/4 inch thick sliced
Instructions
- In a pitcher, stir together the cucumber water ingredients. Transfer to the refrigerator to chill until you are ready to serve.
- Rinse the rice with cold water and drain thoroughly. In a saucepan, add the recommended amount of water and cook according to the directions on the package. While the rice is cooking, make the cod.
- Heat skillet or sauté pan over medium high heat.
- In a small bowl, combine the paprika, garlic powder, salt and pepper. Pat the cod dry and sprinkle all sides with the seasoning.
- Toast the crusty bread in a toaster oven.
- Add the butter and olive oil to the skillet or sauté pan. When butter is melted, add the cod and cook for 2 minutes. While the cod is cooking, cook the peas.
- Heat a non-stick pan over medium heat. Add butter then the peas, and season with salt and pepper. Cook, stirring frequently until peas are tender and heated through (about 3-5 minutes).
- To finish the cod: Flip the cod and pour the lemon juice over the fish. Cook an additional 1 to 2 minutes until the cod is tender and starts to flake (internal temperature should be 130 degrees using a thermometer).
- To finish the rice: Fluff with a fork and season with salt and pepper to taste.
- To serve: Transfer the cod to a plate and drizzle with the juices from the pan. Enjoy with rice, peas, and cucumber water.
Nutrition
Calories: 641kcalCarbohydrates: 80gProtein: 39gFat: 18gSaturated Fat: 7gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gTrans Fat: 0.3gCholesterol: 81mgSodium: 541mgPotassium: 910mgFiber: 6gSugar: 7gVitamin A: 977IUVitamin C: 25mgCalcium: 97mgIron: 4mg
Tried this recipe?Let us know how it was!