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Cod with Browned Butter and Snap Peas

Cod with Browned Butter and Snap Peas

Calories 233 (30% from fat)
Fat 7.6 gram
Saturated Fat 1.2 gram
Trans Fat 0 gram
Cholesterol 79 mg.
Sodium 173 mg.
Carb. 9 gram
Fiber 2.5 gram
Sugar 2.5 gram
Sugar Alcohol 0 gram
Protein 32 gram


4 (6-ounce) cod or flounder fillets

1/2 tsp. black pepper, ground

1/8 tsp. kosher salt

3 Tbsp. whole wheat flour

4 tsp. canola oil, divided

butter cooking spray

1 Tbsp. fresh flat-leaf parsley, chopped

5 tsp. fresh lemon juice, divided

8 oz. sugar snap peas, trimmed

1 1/2 tsp. fresh mint, chopped

1 tsp. lemon-rind, grated

The original recipe was from Cooking Light Magazine but it included too much fat. We made a few small changes and ended up with a classic dish.

1. Heat a large, non-stick pan over medium-high heat. In a shallow dish, mix the salt, pepper and flour together. Then dredge the fish through it.

2. Add 3 teaspoons of canola oil to the pan and swirl to coat. Then add the fish and cook approximately 3 minutes per side, until it flakes easily with a fork. Once fish is done, remove from the pan and keep warm.

3. Lower heat in pan to medium, lightly coat with spray butter and cook for about 30 seconds, until the butter starts to brown. Take the pan off the burner, add the parsley and 1 tablespoon lemon juice and stir it all together. Divide the butter and parsley mixture between the four servings of cod, spreading it on the top.

4. Put pan back on the burner and raise the heat to medium-high. Pour in the remaining 1 teaspoon canola oil and lightly coat the pan. Add the trimmed snap peas and sauté for approximately 3 minutes, until the peas are crisp-tender. Stir in the remaining lemon juice, mint, lemon-rind, divide into four helpings and serve.

Yield: 4 Servings

Cod with Browned Butter and Snap Peas 

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