DinnerHealthy EatingGluten FreeHigh Protein
Pan-Seared Cod with Nutty Wild Rice Pilaf
55 mins
Easy
4 Servings
This dish brings together the clean, flaky texture of fresh cod and the earthy complexity of wild rice. It is a balanced, satisfying meal that feels special enough for guests but simple enough for a Tuesday evening.
A light yet hearty dinner featuring tender, lemon-herb seared cod served over a bed of protein-rich wild rice pilaf with sautéed aromatics and toasted almonds.
Always let your fish rest for two minutes after searing. This ensures the juices redistribute, keeping every bite tender rather than dry.
| Calories | 450 kcal |
| Protein | 38g |
| Fat | 12g |
| Carbohydrates | 48g |
Yes, halibut or snapper works beautifully as a firm, white-fleshed alternative.
Yes, wild rice is naturally gluten-free. Just ensure your vegetable broth is certified gluten-free.
Store in an airtight container for up to 2 days. Reheat gently to avoid overcooking the fish.
Stewart Lucas is the founder of NutriGuide. With over a decade of clinical experience in nutrition, hormone balance, and dietetic consulting, Stewart simplifies home cooking with science-backed diet plans, healthy ingredient hacks, and easy culinary techniques.
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