Pan Seared Cod image

Pan Seared Cod

Pan seared cod in a garlic and caper butter with cherry tomatoes, served on a bed of garlic mash and seasonal vegetables.

Stovetop & Microwave, Raw protein

8 minutes

650 calories per portion

Serves 2

(Gluten free, soy free, mediterranean diet, high protein, high fibre, pescatarian)

How to Cook Print

How to cook:

  1. Season & pan fry defrosted cod & tomatoes in 1 tbsp of oil on a high heat. (4 mins per side add caper butter for last 2 minutes and finish with Squeeze of 1/2 lemon.
  2. Microwave pot of garlic mash for 2 minutes. (Lid on loosely)
  3. Season tray of veggies and add tbsp of oil and sprinkling of water. Microwave with mash for additional 2 - 3 mins until piping hot
  4. Plate mash & veggies top with cod, capers and tomatoes and any liquid left in pan over the top.

 

 

 

Ingredients

Ingredients list: Cod (long line caught, wild Alaskan, MSC certified), Potatoes, Tomato, Lemon, Butter, yellow squash, Broccoli rabe, Brussels sprouts, raw, Cream, Cheddar cheese, Garlic, Capers, Parsley, Salt, Thyme.

Allergens: Fish, Milk

Nutrition Facts

Nutritional information per portion

Cals 650, Fat 38g, Sat Fat 19g, Protein 40g, Fibre 6g, Carbohydrates 37g , Total Sugars 4g, sodium 570mg

Customer Reviews

Based on 7 reviews
71%
(5)
29%
(2)
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(0)
0%
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(0)
J
Jeannine Mahoney
Easy and Delicious Friday Night Dinner

The cod was so good cooked in the caper butter, easy dish to prepare on a Friday night after a long week! Agree with other reviews that should be more veggies to sauté ( works best than microwave as I’ve tried both methods) hubby gave a thumbs up and asked if there was more! Definitely ordering this again and again!

G
Gail Nakata
Great beginning

This was the 1st meal I prepared and have to say so easy to do and it was delicious. I love that everything is already prepped and basically all I had to cook was the protein. So much easier than Green Chef and I think better tasting. Do wish there were more veggies and hope that eventually I can get single servings so I don’t need to eat half of the meal leftover.

N
Norene W.
Quality Cod and G&T's ingredients are always Fresh

First time trying this meal and my spouse and I love the quality of the line caught Cod. The portions are generous and we love the freshness of the vegetables. Of course the garlic mashed potatoes deserve a mention. This meal will be on the rotation for sure. Side note, FedEx could not deliver my order last week due to a damaged box. This surprised me because G&T's packaging is very secure and well done; this was my first issue with a delivery. I emailed G&T and Tom was very responsive and resolved the issue immediately. I love how he answers all emails timely. Thank you Georgie & Tom.

C
Cyndi A
Pan seared Cod

Excellent. Everything was perfect. So good to hear cod is wild caught line caught from Alaska. Excellent. Mashed was terrific and so were vegetables! Will definitely order again. We loved it. Maybe you can get line wild caught salmon instead of farm raised. We would love that. Thank you.

T
Tommy
Quick, Healthy and delicious

Great portions of cod. Very tasty, easy and looked great on the plate.

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