Recipe of the Week: Pan-Seared Alaska Cod over Minted Pea Purée

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

Pan-Seared Alaska Cod over Minted Pea Purée


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

Olive oil

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