We use a cookie to remember your session and your preferences for the site. Facebook, linked in and Google cookies are used for tracking your click from adverts to our site. Note that some features may not work properly if you cancel.
Nutristia Icon
Nutristia
Log in Register
Log in Register

To install this app, tap Share

and then select Add to Home Screen.

You can then use this app from one click and offline.

To install this app, please open this website in Safari instead of Chrome

Create your own perfect recipes!

Automatically create recipes tailored to your ingredients, dietary preferences, allergies and more!

Discover new recipes in a single click. Boomark any recipe from photo or website

Try it

Free to use, no ads, no popups, no credit card required. Just cook.

Pan-Seared Cod with Lemon Herb Quinoa-Free Pilaf
Pan-Seared Cod with Lemon Herb Quinoa-Free Pilaf

Pan-Seared Cod with Lemon Herb Quinoa-Free Pilaf
A delicate pan-seared cod fillet served with a flavorful lemon herb pilaf, perfect for a nutritious dinner.
Pan-Seared Cod with Lemon Herb Quinoa-Free Pilaf
Ingredients:
1
Servings
  • 200
    g
     cod fillet
  • 1
    tbsp
     olive oil
  • 1
    item
     lemon
  • 100
    g
     brown rice
  • 200
    ml
     chicken broth
  • 1
    item
     onion
  • 2
    clove
     garlic
  • 10
    g
     parsley
  • 1
    tsp
     black pepper
  • 1
    tsp
     salt
Preparation Time: 30 minutes
Pan-Seared Cod with Lemon Herb Quinoa-Free Pilaf
Instructions:
  1. Heat olive oil in a pan over medium heat.
  2. Season the cod fillet with salt and black pepper.
  3. Sear the cod fillet for about 3-4 minutes on each side until golden brown and cooked through.
  4. Remove the cod from the pan and set aside.
  5. In the same pan, add chopped onion and minced garlic, sauté until translucent.
  6. Add brown rice and stir for a minute.
  7. Pour in chicken broth and bring to a boil.
  8. Reduce heat, cover, and simmer for about 15 minutes until rice is cooked.
  9. Stir in chopped parsley and lemon juice.
  10. Serve the cod fillet on top of the lemon herb pilaf.
Nutrition Per Serving 600 g Per 100g
Energy 600 kcal 100 kcal
Protein 40 g 6.7 g
Fibre 5 g 0.8 g
Salt 2 g 0.3 g
Sugar 3 g 0.5 g
Carbohydrates 60 g 10.0 g
Fat 20 g 3.3 g
  • 200
    g
     cod fillet
  • 1
    tbsp
     olive oil
  • 1
    item
     lemon
  • 100
    g
     brown rice
  • 200
    ml
     chicken broth
  • 1
    item
     onion
  • 2
    clove
     garlic
  • 10
    g
     parsley
  • 1
    tsp
     black pepper
  • 1
    tsp
     salt
1
Servings
0

Heat olive oil in a pan over medium heat.

Season the cod fillet with salt and black pepper.

Sear the cod fillet for about 3-4 minutes on each side until golden brown and cooked through.

Remove the cod from the pan and set aside.

In the same pan, add chopped onion and minced garlic, sauté until translucent.

Add brown rice and stir for a minute.

Pour in chicken broth and bring to a boil.

Reduce heat, cover, and simmer for about 15 minutes until rice is cooked.

Stir in chopped parsley and lemon juice.

Serve the cod fillet on top of the lemon herb pilaf.

Contact About
Privacy Policy Terms of Service Sitemap