Photo of Pan-fried cod with rice & zucchini by WW

Pan-fried cod with rice & zucchini

Points® value
Total Time
30 min
10 min
20 min
Cod’s mild flavour and buttery taste make it a family-friendly option. Here it’s paired with herby, lemon-scented brown rice and zucchini. If you’re not a fan of dill, you can substitute an equal amount of parsley or scallions.


Olive oil

1½ tbsp(s), divided


1 large, finely chopped


2 medium, thinly sliced

Garlic clove

2 clove(s), medium, minced

Kosher salt

1 tsp(s), divided

Black pepper

¾ tsp(s), divided

Cooked medium grain brown rice

3 cup(s)

Fresh dill

3 tbsp(s), chopped

Lemon zest

2 tsp(s)

Uncooked Atlantic cod

20 oz, 4 (5-oz) fillets


  1. Heat ½ tbsp oil in a large nonstick skillet over medium. Add the onion, zucchini, and garlic; cover and cook until the zucchini is lightly browned and tender, stirring occasionally, 6 to 8 minutes. Stir in ½ tsp salt, ¼ tsp black pepper, and cooked rice; cook until heated through, 1 to 2 minutes. Spoon the rice mixture into a large bowl; stir in the dill and lemon zest.
  2. Wipe the pan clean with paper towels. Heat the remaining 1 tbsp oil over medium-high. Season the cod with the remaining ½ tsp each salt and black pepper. Add the cod to the pan; cook until the fish flakes easily and is cooked to desired degree of doneness, 3 to 4 minutes per side.
  3. Serving size: 1 cod fillet and about 1 ⅓ cups rice mixture


Buy precooked rice to streamline prep work, or cook some ahead of time.