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Cod fillet with olive oil, lemon and herbs
https://food4healthybones.com

Wild Caught Cod sauteed

This is my quick go-to for protein. I have frozen fillets in the freezer, which thaws quickly out of the fridge in cold water. Serve with salad or your favorite cooked veggie. Herbs can vary depending on what is available. I've used fresh oregano and marjoram.
You can purchase frozen wild-caught by copying and pasting this URL https://wildalaskancompany.com
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Dinner, Lunch
Cuisine American, Mediterranean
Servings 1
Calories 266 kcal

Equipment

  • 1 Skillet
  • 1 spatula

Ingredients
  

  • 1 4 oz cod wild caught
  • 2 tbsp olive oil organic
  • 1/2 lemon juiced
  • 1 sprig thyme remove herb from stem and chop
  • 1 sprig rosemary remove herb from stem and chop
  • 1 dash salt
  • 1 dash pepper

Instructions
 

  • Heat skillet with olive oil - medium heat
  • Add lemon juice
  • Add cod, herbs and cover
  • Uncover and baste with juice from olive oil and lemon
  • Re-cover
  • Fish is done when it flakes apart. Don't over cook.

Notes

The nutritional information is automatically calculated and can vary on ingredients and products used.

Nutrition

Serving: 1gCalories: 266kcalCarbohydrates: 5gProtein: 20gFat: 28gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 20gCholesterol: 0.4mgSodium: 41mgPotassium: 87mgFiber: 2gSugar: 1gVitamin A: 63IUVitamin C: 30mgVitamin D: 0.01µgVitamin E: 4mgVitamin K: 17µgCalcium: 20mgIron: 1mgMagnesium: 7mgPhosphorus: 12mgSelenium: 1µgZinc: 0.1mg
Keyword cod
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