1/2 cup water
2 pounds frozen or fresh peas, blanched
1 package (0.6 to 0.7 ounces) fresh mint, leaves only
Salt, to taste
4 Alaska Cod fillets (4 to 6 oz. each), fresh, thawed or frozen
1 teaspoon lemon pepper seasoning
Add water, peas, and mint to a blender or food processor;season with salt to taste. Purée until almost smooth. Cover and keep warm.
Rinse any ice glaze from frozen Alaska Cod under cold water;pat dry with 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 to 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 to 9 minutes for frozen cod or 3 to 4 minutes for fresh/thawed fish. Cook just until fish is opaque throughout.
To serve, spoon pea purée onto four plates. Top each with a cod fillet and serve immediately.
Recipe by Ryan and Sara Hall
Recommended side dish: Kale Pesto with Fettuccine
Sara’s Tip: This easy-to-make dish is low in calories because the peas give it a boost of resistant starch that is not digested or absorbed in the body. Pan-seared Alaska Cod, low in calories, provides the muscle-building protein with high digestibility so you feel pleasantly full and satisfied after eating it.
Nutrients Per Serving
319 calories, 5g total fat, 1g saturated fat, 13% calories from fat, 65mg cholesterol, 37g protein, 33.5g carbohydrate, 12g fiber, 393mg sodium, 101mg calcium, 28 IU Vitamin D, and 200mg omega-3 fatty acids.
SOURCE: Alaska Seafood Marketing Institute. Find more recipes at WildAlaskaSeafood.com