Pan-Seared Alaska Cod Over Minted Pea Purée

A delightful, protein-packed cod recipe

This recipe is as simple as it is delicious, and with Alaskan cod, it doesn't get much healthier either.

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 is low in calories and provides muscle-building protein with high digestibility so you feel pleasantly full and satisfied after eating it.

This recipe was developed by Ryan and Sara Hall and Alaska Seafood.

Former NCAA champion Ryan Hall is the current U.S. record holder for the half marathon and the first American to complete it in under an hour. He is a two-time Olympian, participating in both the 2008 Olympic Games in Beijing and the 2012 Olympic Games in London. In 2008, Ryan was named male Road Runner of the Year by the Road Runners Club of America. He and his wife Sara rely on the unique nutrient profile found in Alaska Seafood to recover and to recharge their muscles throughout training. Sara Hall is a professional distance runner, former cross country national champion, and Pan American Games gold medalist. She’s a 9-time U.S. National Team member and 3-time Olympic trials finalist. 

4
Servings
394
Calories Per Serving
Deliver Ingredients

Ingredients

  • 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 cod fillets, such as Alaska Cod fillets (4 to 6 oz. each), fresh, thawed, or frozen
  • Olive oil
  • 1 Teaspoon lemon pepper seasoning

Directions

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.

Recommended side dish: Kale Pesto with Fettuccini

Nutritional Facts

Total Fat
12g
17%
Sugar
1g
1%
Saturated Fat
3g
13%
Cholesterol
1mg
0%
Carbohydrate, by difference
65g
50%
Protein
7g
15%
Vitamin A, RAE
33µg
5%
Vitamin C, total ascorbic acid
27mg
36%
Vitamin K (phylloquinone)
5µg
6%
Calcium, Ca
49mg
5%
Choline, total
1mg
0%
Fiber, total dietary
6g
24%
Folate, total
61µg
15%
Iron, Fe
3mg
17%
Magnesium, Mg
70mg
22%
Manganese, Mn
1mg
56%
Niacin
6mg
43%
Pantothenic acid
1mg
20%
Phosphorus, P
239mg
34%
Selenium, Se
1µg
2%
Sodium, Na
912mg
61%
Water
165g
6%
Zinc, Zn
1mg
13%

Cod Shopping Tip

A fresh fish should not smell fishy nor have milky, opaque eyes; it should have bright red gills, firm flesh, and a tight anal cavity.

Cod Cooking Tip

Whole fish should be stored upright in ice in the refrigerator.

Cod Wine Pairing

Most white wines (especially albariño) and rosé with most fish dishes. Muscadet, sancerre, or New Zealand sauvignon blanc with cold fish dishes; chardonnay, pinot gris/grigio, or pinot blanc with grilled or roasted fish; sauvignon blanc or gewürztraminer with baked fish; grüner veltliner with fish pâté; vintage or non-vintage champagne or sparkling wine with light fish dishes; fino or manzanilla with small fried fish; junmai, junmai-ginjo, or junmai-daiginjo with teriyaki fish.