Pan Seared Pacific Cod with Cilantro Vinaigrette and Creamed Corn

Gluten Free
Health score
16%
Pan Seared Pacific Cod with Cilantro Vinaigrette and Creamed Corn
47 min.
4
859kcal

Suggestions

Ingredients

  • 24 ounce pacific cod fillets 
  • 3  ears corn fresh with the back of a knife
  • 2 cups cilantro leaves fresh finely chopped
  • 1 clove garlic grated
  • 2 cloves garlic grated
  • 2 cups heavy cream 
  • 4 servings kosher salt and freshly cracked pepper 
  • 4 servings kosher salt and freshly cracked pepper black
  • 1  lemon zest juiced
  • 0.3 cup olive oil extra-virgin
  • 1 tablespoons olive oil 
  • 2 tablespoons butter unsalted
  • 2 tablespoons butter unsalted

Equipment

  • food processor
  • bowl
  • frying pan
  • whisk
  • blender

Directions

  1. For the vinaigrette: In a small bowl, combine cilantro, garlic, lemon zest and juice and season with salt and pepper.
  2. Slowly drizzle in the olive oil, whisking to incorporate all the ingredients. Taste for seasoning and adjust with salt and pepper, if necessary, and set aside.
  3. Heat the olive oil in a medium nonstick skillet placed over medium-high heat.
  4. Sprinkle the cod with salt and pepper. Once the pan is hot, sear the cod for 3 to 4 minutes on the first side.
  5. Add the butter to the pan and allow it to melt. Once the butter has melted, flip the cod and finish cooking it on the other side, 3 to 4 minutes more, or until just cooked through.
  6. Place a spoonful of Creamed Corn onto a plate. Set a piece of fish over the corn and spoon over the cilantro vinaigrette.
  7. In a large saute pan, melt the butter over medium heat.
  8. Add the corn kernels and corn milk to the pan, as well as the garlic. Season the corn with salt and pepper and saute for 5 minutes.
  9. Add the cream, bring the mixture to a simmer and cook until it has reduced by half, 5 to 7 minutes. Once the cream has reduced, remove the pan from the heat. Carefully transfer half of the mixture to a food processor or blender and puree until smooth.
  10. Add the pureed portion back to the pan and place over heat to warm through. Season the creamed corn with salt and pepper.

Nutrition Facts

Calories859kcal
Protein16.61%
Fat75.49%
Carbs7.9%

Properties

Glycemic Index
23
Glycemic Load
0.23
Inflammation Score
-9
Nutrition Score
24.227391284445%

Flavonoids

Apigenin
0.02mg
Luteolin
0.02mg
Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
4.27mg

Nutrients percent of daily need

Calories:858.69kcal
42.93%
Fat:73.42g
112.96%
Saturated Fat:37.35g
233.46%
Carbohydrates:17.29g
5.76%
Net Carbohydrates:15.51g
5.64%
Sugar:7.86g
8.74%
Cholesterol:237.71mg
79.24%
Sodium:527.72mg
22.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.34g
72.67%
Selenium:60.82µg
86.89%
Vitamin A:2834.22IU
56.68%
Phosphorus:485.21mg
48.52%
Vitamin K:40.23µg
38.32%
Vitamin E:5.21mg
34.73%
Potassium:1054.51mg
30.13%
Vitamin B12:1.76µg
29.37%
Vitamin B6:0.56mg
28.2%
Vitamin B3:4.9mg
24.48%
Vitamin D:3.64µg
24.3%
Vitamin B2:0.39mg
23.11%
Magnesium:90.89mg
22.72%
Vitamin B1:0.27mg
17.94%
Vitamin C:11.8mg
14.31%
Folate:50.66µg
12.66%
Calcium:122.32mg
12.23%
Vitamin B5:1.13mg
11.27%
Manganese:0.21mg
10.5%
Zinc:1.45mg
9.63%
Iron:1.41mg
7.83%
Fiber:1.78g
7.12%
Copper:0.13mg
6.29%