![Pan Seared Cod image](http://georgieandtoms.com/cdn/shop/files/Dish113-Pansearedcod.jpg?v=1720537758)
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:
- 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.
- Microwave pot of garlic mash for 2 minutes. (Lid on loosely)
- Season tray of veggies and add tbsp of oil and sprinkling of water. Microwave with mash for additional 2 - 3 mins until piping hot
- Plate mash & veggies top with cod, capers and tomatoes and any liquid left in pan over the top.
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
Nutritional information per portion
Cals 650, Fat 38g, Sat Fat 19g, Protein 40g, Fibre 6g, Carbohydrates 37g , Total Sugars 4g, sodium 570mg