One-Pan Pacific Cod with Lemony Zucchini Noodles
April 8th, 2022Like a Light, Easy Pasta Dish — But Without the Carbs
The star of this one-pan recipe for Pacific cod is a generous helping of zucchini “noodles.” Zucchini noodles are an excellent alternative to pasta for those looking to minimize their carbohydrate intake while still enjoying a pasta-style dish. Drizzled with a simple lemon butter sauce, the meal is fresh and healthy, with just a touch of indulgence.
Pacific cod is rich in omega-3s and a great source of lean protein. It also packs selenium — an important antioxidant nutrient that supports a healthy thyroid, brain and immune system.
About Brooke Scheller, DCN, CNS:
Dr. Brooke Scheller is a Doctor of Clinical Nutrition and Board Certified Nutrition Specialist. She specializes in functional nutrition to support gut health, mood and mental health, and alcohol use. Dr. Brooke has over 12 years of training and experience in nutrition and functional medicine and has worked with both individuals and large organizations building nutrition programs to scale. She is also the founder of Condition Nutrition, a nutrition consultancy working with start up organizations in personalized nutrition, supplements, and health-tech.
One-Pan Cod with Lemony Zucchini Noodles
By Wild Alaskan Company
Prep time
15 minutes
Cook Time
20 minutes
Total time
35 minutes
Yield
2 servings
Ingredients
- 2 (6-ounce) fillets Pacific cod
- Salt
- High-heat cooking oil
- 1 zucchini, spiralized, or 3 cups of store-bought spiralized zucchini
- Juice of 1 lemon
- 2 tablespoons butter
- Salt and freshly cracked black pepper
Instructions
1. Heat a large skillet over medium-high heat.
2. Meanwhile, using a clean tea towel or paper towel, pat Pacific cod fillets dry to remove excess moisture. Season lightly with salt.
3. Add just enough oil to cover bottom of skillet and allow to heat up. When oil begins to shimmer (sizzling hot), carefully place cod fillet into pan. Allow to sear until fillet releases easily from the skillet with the help of a fish spatula, about 3 minutes. Carefully flip and allow to cook for another 2 to 4 minutes depending on thickness of fillet. Cod is medium-done when thickest part of fillet registers at 130F on an instant read thermometer, or when it flakes easily with a fork. Transfer cod to a plate and set aside.
4. Lower heat to medium. Then, in the same pan, add zucchini and saute, stirring constantly, until noodles just become tender, about 5 minutes. Divide evenly among serving bowls.
5. Add butter and lemon juice to pan and bring to a gentle simmer. Lower heat to maintain simmer and allow to reduce until slightly thickened, about 4 or 5 minutes. Season to taste with salt.
6. To serve, place a fillet of cod on top of each bed of zucchini noodles. Carefully pour lemon-butter sauce over each bowl, season with freshly cracked black pepper, then enjoy immediately.
Consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may increase your risk of food-borne illness, especially if you have a certain medical condition. The FDA recommends an internal temperature of 145°F for cooked fish.
