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 9 reviews
78%
(7)
22%
(2)
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A
Anonymous
great meal!

Excellent meal, easy to prepare

J
Jose Claudio Moulin
Great dinner

Despite that, I like seafood I rarely order. I find it a little hard to cook but this one was perfect. I followed the directions and got a fine dining restaurant-quality meal for dinner

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 Wastler
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.

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