Dinner/ Fodmap

Pan Seared Cod with Red Cabbage Microgreens

Pan Seared Cod with Red Cabbage Microgreens

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Serves: 4 Cooking Time: 10- 15 minutes


  • 4 fillets of wild caught cod
  • 1/4 cup plus 2 tbsp Extra Virgin Olive Oil
  • Juice from 1 1/2 lemons
  • 1/8 cup oregano
  • salt & freshly ground pepper
  • 1 cup Red Cabbage Microgreens



In a deep dish place the 4 pieces of cod and cover with 1/4 cup Olive oil, juice from 1/2 lemon and oregano and let it marinate for at least 6 hours. Remove the fish to your counter top 30 minutes prior to cooking.


Heat 2 tbsp of oil in a iron cast pan and wait until you see it start to smoke, add salt & pepper, then add the 4 pieces of cod cooking on one side for about 4-5 minutes. Flip each piece and spoon in about 1/2 the marinade before covering and let it finish cooking without turning for about 5 more minutes.


Remove the fish and plate ( if making a sauce proceed with 1 tbsp of butter and 1/4 cup dry white wine in the pan over medium heat for 4 minutes then spoon onto fish)


Garnish each piece of fish with 1/4 cup microgreens

Its amazing that all my photos are taken with my little tiny iPhone under kitchen lighting. What is even better is that in this shot, you actually see the beautifully cooked cod flakes as they tenderly fall apart. The delicate white flesh of cod is perfect to soak up a variety of sauces, but I am preferable to simple when it comes to this fish, to me, it just tastes like the ocean. Naturally tastes a tad salty so go easy with your addition of salt, the cod is fried it olive oil then topped with oregano before it gets to soak up fresh lemon juice. For added texture and richness, add a dab of butter to the pan and a splash of white wine to deglaze it and make a beautiful sauce to cover the fish. Serve it with boiled potatoes drizzled in olive oil, a big green salad and toasted bread.

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