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Pan-seared Cod Fillet

This is a simple and light dish that does not require complicated ingredients. This versatile fish dish perfectly paired with cauliflower risotto or refreshing balsamic tomato salad. For easier flipping, you can use a non-stick skillet, but in general, other skillets such as cast iron, ceramic, and stainless steel skillet will work.
Prep Time: 15 mins
Cook Time: 10 mins
Yields: 2 Servings


2 (3 oz. each) Atlantic Cod fillet 1 tbsp. of olive oil 1 clove of garlic, minced 2 lemon wedges (about ¼ of lemon each) 1 branch fresh thyme (optional) 1 branch fresh rosemary (optional) Pinch of salt and black pepper


Season fillet with minced garlic, a pinch of salt and black pepper (optional: sprinkle thyme and rosemary leaves). In a preheated skillet, add one tablespoon of olive oil. Place the fish fillets and let it cook for about 2-3 minutes on each side or until fully cooked in the center. Remove fish from heat and serve with lemon wedges if desired.
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*Consult with your dietitian to make sure this recipe fits in your diet plan and stage.