Pan-fried cod with rice & zucchini
6
Points®
Total time: 30 min • Prep: 10 min • Cook: 20 min • Serves: 4 • Difficulty: Easy
Cod’s mild flavor 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.
Ingredients
Olive oil
1½ Tbsp, divided
White onion
1 large, finely chopped
Uncooked zucchini
2 medium, thinly sliced
Garlic
2 clove(s), minced
Kosher salt
1 tsp, divided
Black pepper
¾ tsp, divided
Cooked medium grain brown rice
3 cup(s)
Dill
3 Tbsp, chopped
Lemon zest
2 tsp
Uncooked Atlantic cod
20 oz, 4 (5-oz) fillets
Instructions
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
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