Are you looking for delicious and healthy dinner ideas that won't derail your Weight Watchers journey? Look no further! This recipe for pan-seared cod with lemon and herbs is a quick, easy, and satisfying meal that's perfect for a busy weeknight. Packed with flavor and nutrients, this dish is a true winner, ticking all the boxes for a healthy and satisfying meal. It's one of those easy recipes that even beginner cooks can master, resulting in a restaurant-quality meal in minutes. This homemade cooking masterpiece is light, flavorful, and perfect for those seeking healthy meals without sacrificing taste. Consider this one of the best recipes for a quick dinner idea that's both satisfying and supports your weight loss goals.
Ingredients:
- 2 (4-ounce) cod fillets, skin on or off
- 1 tablespoon olive oil
- 1 lemon, zested and juiced
- 2 cloves garlic, minced
- 1 tablespoon chopped fresh herbs (parsley, dill, or thyme work well)
- Salt and pepper to taste
Instructions:
Get Started:
- Preheat your oven to 375°F (190°C). This ensures the cod cooks through evenly.
Prepare the Cod:
- Pat the cod fillets dry with paper towels. This helps them sear nicely and develop a crispy exterior. Season both sides generously with salt and pepper.
Sear the Cod (Optional but Recommended):
- Heat the olive oil in an oven-safe skillet over medium-high heat. Once hot, carefully place the cod fillets in the skillet, skin-side down (if using skin-on fillets). Sear for 3-4 minutes until golden brown and crispy. This step adds amazing flavor and texture!
Finish in the Oven:
-
Add the minced garlic and fresh herbs to the skillet. Stir to combine and distribute the aroma.
-
Pour the lemon juice over the cod fillets and sprinkle with lemon zest.
-
Transfer the skillet to the preheated oven and bake for 8-10 minutes, or until the cod is cooked through and flakes easily with a fork. Cooking time may vary depending on the thickness of your fillets.
Serve and Enjoy!
- Remove the skillet from the oven and let the cod rest for a minute or two before serving. Serve immediately and garnish with extra lemon zest and fresh herbs, if desired.
Cooking Tips for Perfect Cod:
- Don't overcrowd the pan: If you're cooking more than two fillets, cook them in batches to ensure even browning and cooking.
- Check for doneness: The cod is cooked through when it flakes easily with a fork. Overcooked cod will be dry and tough.
- Adjust seasonings to your liking: Feel free to experiment with different herbs and spices to create your own unique flavor combinations.
Variations:
- Spicy Cod: Add a pinch of red pepper flakes to the skillet for a spicy kick.
- Mediterranean Cod: Incorporate sun-dried tomatoes, Kalamata olives, and oregano for a Mediterranean twist.
- Garlic and Herb Butter Cod: Melt a tablespoon of butter in the skillet with the garlic and herbs for extra richness.
Nutritional Information (per serving):
- Calories: Approximately 200-250
- Protein: High
- Fat: Moderate
- Carbohydrates: Low
Note: Nutritional information is an estimate and may vary depending on the specific ingredients used.
This recipe is a fantastic addition to your weekly meal plan. It's a healthy and delicious way to enjoy cod, fitting perfectly into a Weight Watchers or other healthy eating plan. The ease of preparation makes it an ideal quick dinner idea, perfect for busy weeknights. Enjoy the wonderful flavors and feel good about making a healthy choice!