Pan-Seared Cod Recipe

Pan-Seared Cod Recipe made with Truvia

This is a complete meal that makes great use of spring’s first produce. This recipe contains 33% less sugar* than the full-sugar version. Makes 2 servings.

Serving size: 3oz fish, 1 cup potatoes and 1 cup asparagus

Calories: 430 Calories


  • 8oz baby red potatoes

  • 1 bunch asparagus

  • 2 cod fillets, 3oz each

  • 1 Tbsp olive oil

  • 12 tsp salt

  • 14 tsp black pepper



  • 1.

    Bring a large heavy pot of water to a boil over high heat.

  • 2.

    While waiting for water to boil, wash potatoes and asparagus. Snap off woody ends of asparagus and discard. Then cut asparagus in half and set aside. Cut potatoes in ½ inch circles and set aside. Fill a small bowl with water and ice and set aside.

  • 3.

    When water is boiling, add asparagus and blanch for 2 minutes. Remove from boiling water using a strainer or tongs and place directly in ice bath to stop cooking.

  • 4.

    Add potatoes to boiling water for 10 minutes.

  • 5.

    Meanwhile, whisk together vinaigrette ingredients in a medium-sized bowl.

  • 6.

    Toss cooked potatoes and asparagus with vinaigrette. Set aside until ready to plate.

  • 7.

    Place a heavy non-stick skillet on burner set to medium-high heat.

  • 8.

    Pat cod dry with paper towels and sprinkle with salt and pepper.

  • 9.

    Drizzle 1 Tbsp olive oil in hot skillet and swirl to coat. Gently place both cod fillets in skillet and sauté for 3 minutes without moving so a crust can develop. Carefully flip both fillets and sauté an additional 3-4 minutes. Check the internal temperature so that the fish is cooked to a minimum internal temperature of 145ºF.

  • 10.

    Split the potato/asparagus mixture between 2 plates. Top each plate with a cod fillet. Serve immediately.

*This entree has 430 calories and 4 grams of sugar per serving, compared to the full-sugar version that has 440 calories and 6 grams of sugar per serving.

**Erythritol value may vary based on your choice of sweetener

Nutrition Per Serving

Calories 430
Total Fat 28g
Saturated Fat 4g
Trans Fat 0g
Cholesterol 35mg
Sodium 720mg
Total Carbohydrate 28g
Dietary Fiber 4g
Sugars 4g
Erythritol** 1g
Protein 20g
Vitamin A 15% DV
Vitamin C 50% DV
Calcium 8% DV
Iron 20% DV
Pan-Seared Cod is rated 4.8 out of 5 by 4.
Rated 5 out of 5 by from Yummy and Healthy I'm on a strict healthy diet due to medical issues and this reciepe makes me feel like I'm indulging. Love it!
Date published: 2017-01-11
Rated 4 out of 5 by from Very Simple I couldn't believe how simple and delicious this recipe was.
Date published: 2017-01-06
Rated 5 out of 5 by from Go to meal This is an easy go to meal. I love th e idea of making my own vinaigrette, that way no preservatives are added. I don't like shallots so replaced them with minced garlic instead.
Date published: 2017-01-05
Rated 5 out of 5 by from Amazing taste!! Wow wow wow!! Such a simple, easy meal!! So deliciously healthy as well!! 5 stars!
Date published: 2017-01-04
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