Seared Cod over Garden Salad
Balances protein and fiber while limiting fat, sodium, and added sugar
- Fish
- Milk
- Eggs
Oregano-seasoned cod is seared until golden and flaky, then set atop a bed of mixed greens tossed in a tangy red wine vinegar and Dijon dressing with heirloom tomato and artichoke heart. A creamy yogurt-dill sauce is drizzled over the top, and crunchy sunflower seeds add a satisfying finish to this light yet satisfying salad.
Ingredients
4 ounce
Shredded Carrots
1 ounce
Sunflower Seeds
20 ounce
Icelandic Cod
(Contains: Fish)
4 ounce
Heirloom Grape Tomatoes
1 unit
Marinated Artichoke Hearts
4 ounce
Mixed Greens
2 tablespoon
Yogurt
(Contains: Milk)
1 unit
Mini Cucumber
5 teaspoon
Red Wine Vinegar
2 tablespoon
Mayonnaise
(Contains: Eggs)
1 teaspoon
Dried Oregano
2 teaspoon
Dijon Mustard
2 teaspoon
Garlic Powder
¼ ounce
Dill
Not included in your delivery
teaspoon (tsp)
Salt
¼ teaspoon (tsp)
Sugar
2 teaspoon (tsp)
Olive Oil
1 teaspoon (tsp)
Cooking Oil
teaspoon (tsp)
Black Pepper
Nutrition Values
Cooking Steps
Pat cod* dry with paper towels. Season all over with half the oregano (you'll use the rest later), salt, and pepper.
Heat a drizzle of oil in a large pan over medium-high heat. Add cod and cook until golden brown and fish begins to flake easily with a fork, 3-4 minutes per side.
Pat trout* dry with paper towels and season all over with half the oregano (you’ll use the rest later), salt, and pepper.
Heat a drizzle of oil in a large, preferably nonstick, pan over medium heat. Add trout to pan, skin sides down. Cook until skin is crispy, 5-6 minutes. Flip and cook until fish is opaque and cooked through, 4-6 minutes more.
While trout cooks, in a small bowl, combine dill, mayonnaise, yogurt, half the garlic powder (you’ll use the rest in the next step), salt, and pepper.
In a large bowl, whisk to combine red wine vinegar, Dijon mustard, remaining oregano, remaining garlic powder, a large drizzle of olive oil, and a big pinch of sugar; season with salt and pepper.
In a large bowl, whisk together vinegar, mustard, remaining oregano, remaining garlic powder, a large drizzle of olive oil, and a big pinch of sugar; season with salt and pepper.
Divide salad between shallow bowls. Top with cod and drizzle everything with yogurt-dill sauce. Garnish with remaining sunflower seeds and serve.
Divide salad between shallow bowls. Top with trout and drizzle everything with yogurt-dill sauce. Garnish with remaining sunflower seeds and serve.
