Pan-Seared Cod with Bright Lemon-Dill Sauce & Tender Peas
For a light yet sophisticated Thursday dinner, look no further than this pan-seared cod with lemon-dill sauce. Flaky, tender cod fillets are quickly seared to golden perfection and then drizzled with a vibrant and herbaceous lemon-dill sauce that elevates the simple fish to an elegant dish. Served alongside crisp-tender peas, this meal is not only delicious but also a fantastic source of lean protein and essential nutrients. The bright flavors of lemon and dill perfectly complement the mildness of the cod, creating a harmonious and satisfying culinary experience. This pan-seared cod with lemon-dill sauce is a quick and healthy way to enjoy a restaurant-quality meal in the comfort of your own home.
Ingredients
4 (6-ounce) cod fillets, skin on or off
2 tablespoons olive oil
Salt and freshly ground black pepper to taste
1 pound fresh or frozen peas
1 tablespoon olive oil
1 clove garlic, minced
For the Lemon-Dill Sauce:
¼ cup chicken or vegetable broth
2 tablespoons chopped fresh dill
1 tablespoon butter
1 teaspoon Dijon mustard
Pinch of salt
Pinch of black pepper
Instructions
1
Bring a pot of salted water to a boil. Add the peas and cook for 1-2 minutes.
2
Drain the peas and immediately transfer them to an ice bath to stop the cooking process and maintain their vibrant color. Once cooled, drain the peas again.
3
In the same pot or a skillet, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and cook for about 30 seconds until fragrant.
4
Add the blanched peas to the skillet and sauté for 2-3 minutes, until heated through. Season with salt and pepper.
5
Pan-Sear the Cod:
Pat the cod fillets dry with paper towels and season both sides with salt and freshly ground black pepper.
6
Heat 2 tablespoons of olive oil in a large skillet over medium-high heat until the oil is shimmering.
7
Carefully place the cod fillets in the hot skillet, skin-side down if they have skin.
8
Sear for 3-4 minutes per side, or until the cod is cooked through and flakes easily with a fork. The exact cooking time will depend on the thickness of the fillets.
9
Make the Lemon-Dill Sauce: While the cod is cooking, prepare the sauce. In a small saucepan, combine the chicken or vegetable broth and lemon juice. Bring to a simmer over medium heat and cook for 2-3 minutes, allowing the liquid to reduce slightly.
10
Remove the saucepan from the heat and whisk in the butter until it's melted and the sauce is smooth.
11
Stir in the chopped fresh dill and Dijon mustard. Season with a pinch of salt and pepper to taste.
12
Serve: Place the sautéed peas on plates.
13
Top with the pan-seared cod fillets.
14
Spoon the bright lemon-dill sauce generously over the cod.
15
Serve immediately and enjoy this elegant and healthy meal!
Tags:
#GreenBeans#HealthyFishRecipe#LemonDillSauce#PanSearedCod#QuickDinner#SeafoodDinnerChefBryanCookingwithchefbryanKUTV
chefbryan