Pan-Seared Cod with Pea Purée and Mint
Lightly pan-seared British cod fillets served over a smooth pea and mint purée, offering a fresh and vibrant flavor. This british-inspired seafood ready in about 25 minutes pairs (6 oz each) cod fillets, fresh peas (frozen or fresh), fresh mint leaves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 4 pieces (6 oz each) cod fillets
- 2 cups fresh peas (frozen or fresh)
- 1/4 cup fresh mint leaves
- 3 tbsp unsalted butter
- 1 tbsp lemon juice
- 2 tbsp olive oil
- 1 tsp sea salt
- 1/2 tsp black pepper
Instructions
- Step 1: Bring a medium saucepan of salted water to a boil and add 2 cups of fresh peas. Cook for 3 minutes until tender, then drain and immediately transfer peas to a blender with 1/4 cup fresh mint leaves, 2 tablespoons unsalted butter, and 1 tablespoon lemon juice. Blend until smooth and season with 1/2 teaspoon sea salt and black pepper.
- Step 2: Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Pat dry 4 cod fillets and season both sides with 1/2 teaspoon sea salt and 1/2 teaspoon black pepper. Place fillets skin-side down and sear for 4 minutes until the edges are crispy.
- Step 3: Flip the cod fillets and cook for an additional 3 minutes until opaque and cooked through. Serve each fillet atop a spoonful of pea purée garnished with a small mint leaf.
Frequently asked questions
How long does Pan-Seared Cod with Pea Purée and Mint take to make?
Total time is about 25 minutes (10 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Pan-Seared Cod with Pea Purée and Mint?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep (6 oz each) cod fillets from drying out.
Can I substitute ingredients in Pan-Seared Cod with Pea Purée and Mint?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Pan-Seared Cod with Pea Purée and Mint for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Pan-Seared Cod with Pea Purée and Mint?
British seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
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