This pan-seared cod pairs with a whole-grain mustard vinaigrette for a pop of tangy flavor that elevates this simply cooked piece of fish.
Recipe: Pan-Seared Cod with Radish & Lentil Salad
- 3 cups low-sodium chicken broth
- 1 cup dried black lentils, picked over and rinsed
- 3 tablespoons red-wine vinegar
- 2 teaspoons whole-grain mustard
- 3/4 teaspoon salt, divided
- 1/2 teaspoon ground pepper, divided
- 6 tablespoons extra-virgin olive oil, divided
- 1/2 cup chopped pecans, toasted
- 1/2 cup thinly sliced radishes
- 1 medium thinly sliced shallot
- 2 tablespoons chopped fresh mint, plus more for garnish
- 2 tablespoons chopped fresh parsley, plus more for garnish
- 1 1/4 pounds cod fillet, cut into 4 portions
- 1/4 cup cornstarch
People are also reading…
1. Combine broth and lentils in a small saucepan. Bring to a boil, then reduce heat to maintain a low simmer. Cover and cook until the lentils are tender, 15 to 20 minutes. Remove from heat and drain any remaining broth.
2. Meanwhile, whisk vinegar, mustard and 1/4 teaspoon each salt and pepper in a medium bowl. Slowly whisk in 4 tablespoons oil. Reserve 2 tablespoons vinaigrette in a small bowl.
3. Add the lentils, pecans, radishes, shallot, mint, parsley and 1/4 teaspoon salt to the dressing in the medium bowl and stir to combine.
4. Pat cod dry and sprinkle with the remaining 1/4 teaspoon each salt and pepper. Dredge the cod in cornstarch, pressing to adhere and gently shaking off any excess. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the cod and cook, flipping once, until it’s golden brown and flakes easily with a fork, 8 to 12 minutes.
5. Serve the lentil salad topped with the cod and drizzled with the reserved 2 tablespoons vinaigrette. Garnish with more parsley and mint, if desired.
Also known as Beluga lentils, these round black lentils have a firmer bite and hold their shape better than other varieties when cooked. You can find them with dried beans in well-stocked grocery stores or online. French green lentils work well in their place.
Recipe nutrition per serving: 561 Calories, Total Fat: 32 g, Saturated Fat: 4 g, Cholesterol: 54 mg, Carbohydrates: 32 g, Fiber: 6 g, Total Sugars: 4 g, Protein: 33 g, Sodium: 688 mg, Vitamin A: 12 IU.
(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)