4.5
2 ratings

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. 

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
Servings4
Calories Per Serving253
Total Fat5g8%
Sugar13gN/A
Saturated0.8g3.9%
Cholesterol15mg5%
Protein19g38%
Carbs34g11%
Vitamin A101µg11%
Vitamin B120.3µg5.4%
Vitamin B60.5mg24%
Vitamin C93mg100%
Vitamin D0.3µg0.1%
Vitamin E1mg6%
Vitamin K62µg77%
Calcium79mg8%
Fiber12g48%
Folate (food)156µgN/A
Folate equivalent (total)156µg39%
Iron4mg21%
Magnesium91mg23%
Monounsaturated3gN/A
Niacin (B3)6mg28%
Phosphorus321mg46%
Polyunsaturated1gN/A
Potassium729mg21%
Riboflavin (B2)0.3mg19.7%
Sodium700mg29%
Thiamin (B1)0.6mg42.3%
Zinc3mg20%