Cooking seafood doesn't have to be tricky or time-consuming. This pan-fried cod with orange and Swiss chard goes from the fridge to the table in 30 minutes!
Ingredients
4 fillet (6oz)
Cod
1 dash
Salt and pepper
1 cup
All-purpose white flour
(or gluten-free flour of choice)
1/2 tsp
Cayenne pepper
4 tbsp
Extra virgin olive oil
1 medium
Red onion
(thinly sliced)
1 medium
Orange
(halved and thinly sliced)
1/4 cup
Parsley, fresh
(chopped; plus more for garnish)
2 1/2 cup
Swiss chard
(chopped)
1/2 medium
Orange
(4 wedges, for serving)
Instructions
Season each cod fillet on both sides with salt and pepper.
Put the flour in a large bowl and stir in the cayenne pepper. Dredge each piece of cod thoroughly in the flour mixture.
In a large sauté pan, heat the olive oil over medium heat. Add the cod and pan-fry until browned and fully cooked, about 3 to 4 minutes on each side.
Remove the cod from the pan and drain all but 1 tablespoon of oil. Add the onion and orange, and sauté until the onion is tender (about 4 to 5 minutes).
Stir in the parsley and Swiss chard, and cook until tender, 3 to 4 minutes more.
Transfer each piece of cod to a plate and divide the onion, orange, and Swiss chard mixture evenly among the plates.
Garnish with more parsley and orange wedges. Serve immediately.
Notes:
Quick Tips:
To make gluten-free, keto, or paleo - omit the flour and skip step two if the instructions, or replace wheat flour with almond flour.
This dish can also be served over a bed of quinoa or wild rice.
