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Pan-Seared Cod over Minted Pea Puree

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Pan-served cod over minted pea puree. (Submitted photo)

Pan-served cod over minted pea puree. (Submitted photo)

Submitted content courtesy of Family Features

Serves: 4

Prep time: 15 minutes

Cook time: 10 minutes

1/2 cup water

2 pounds frozen or fresh peas, blanched

1 package (0.6-0.7 ounces) fresh mint, leaves only

salt, to taste

4 Alaska cod fillets (4-6 ounces each), fresh, frozen or thawed

olive oil

1 teaspoon lemon pepper seasoning

Add water, peas and mint to blender or food processor; season with salt. Puree until almost smooth. Cover and keep warm.

If frozen, rinse ice glaze from cod under cold water; pat dry with paper towel. Heat heavy, nonstick skillet over medium-high heat. Brush both sides of fillets with olive oil.

In heated skillet, cook cod, uncovered, about 3-4 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 6-9 minutes for frozen cod or 3-4 minutes for fresh/thawed fish. Cook until fish is opaque throughout.

To serve, spoon pea puree onto 4 plates. Top each with cod fillet and serve immediately.

Nutrition information per serving: 319 calories; 5 g total fat; 1 g saturated fat; 13% calories from fat; 65 mg cholesterol; 37 g protein; 34 g carbohydrate; 12 g fiber; 393 mg sodium; 101 mg calcium; 28 IU vitamin D; 200 mg omega-3 fatty acids.


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