Pan-Seared Atlantic Cod with Lemon-Garlic Basmati

Quick Summary

A simple, high-protein dinner featuring pan-seared cod fillets over fluffy basmati rice. Ready in under 30 minutes, this meal focuses on fresh, whole-food ingredients.

Ingredients

Instructions

1. 1. Rinse rice under cold water until clear. Combine with 3 cups of water in a pot, bring to a boil, then cover and simmer for 15 minutes. Fluff with a fork.
2. 2. Season cod fillets evenly with salt, pepper, and half the garlic.
3. 3. Heat olive oil in a skillet over medium-high heat. Add cod. Sear for 3-4 minutes per side until the edges turn golden and the fish flakes easily.
4. 4. Add remaining garlic and lemon slices to the pan during the last minute of cooking to infuse the oil. Serve fish over the warm rice.

Nutrition Snapshot

Nutrient	Amount
Calories	450 kcal
Protein	42g
Fat	12g
Carbs	45g

Frequently Asked Questions

Can I use frozen cod?

Yes, but thaw it completely in the refrigerator overnight and pat it very dry before cooking.

What sides go well with this?

Steamed asparagus or a crisp cucumber salad pair perfectly with the light flavors of the cod.

How do I know when the fish is done?

The fish is ready when it is opaque throughout and flakes easily when nudged with a fork.