Pan-Seared Cod with Tender Steamed Broccoli

Quick Summary

A quick, nutrient-dense dinner featuring flaky white cod seared in olive oil and served with vibrant, steamed broccoli. High in protein, low in fat, and naturally gluten-free.

Ingredients

Method

1. 1. Pat the cod fillets completely dry with a paper towel. Season both sides with salt and pepper.
2. 2. Steam the broccoli in a covered pot with two tablespoons of water for 4–5 minutes until bright green and fork-tender.
3. 3. Heat oil in a non-stick skillet over medium-high heat. Add cod, skin-side up if applicable.
4. 4. Sear for 3–4 minutes per side until the fish is golden and flakes easily with a fork.
5. 5. Toss the steamed broccoli with garlic and a squeeze of fresh lemon juice before serving.

Nutrition Snapshot

Frequently Asked Questions

Can I use frozen cod?

Yes, just ensure it is completely thawed and patted dry before searing to prevent steaming in the pan.

Is this meal keto-friendly?

Absolutely. With only 9g of carbohydrates, it fits perfectly into a low-carb lifestyle.

How do I know when the fish is done?

The fish should be opaque throughout and flake apart easily when gently pressed with a fork.