Pan-Seared Cod with Pineapple Salsa

August 16, 2021
Created by Hannah Langley, MS, RDN, CD
10 minutes
Serves 2
  • 1 Tbsp avocado oil
  • 2 fillets cod (about 12 oz)
  • Salt and freshly ground black pepper
  • 1 lime
  • 1/2 cup Harmons Pineapple Salsa

In a medium frying pan over medium-high heat, add oil to pan and swirl to coat.

Meanwhile, pat cod dry with paper towels and lightly season with salt and pepper.

When oil shimmers, add cod to pan. Pan-fry on first side until golden, about 3 minutes. Carefully flip fillets and continue to cook until internal temperature of fish reaches 145° (about 3 more minutes depending on thickness). Serve fish over salsa. Garnish with lime zest and a squeeze of fresh lime juice.

Pan-seared cod with pineapple salsa can be enjoyed as tacos with corn tortillas and avocado, served over a salad, or enjoyed with a side of rice and vegetables.

Nutrition per serving (not including salt):  230 calories; 8g total fat (1g saturated); 290mg sodium; 9g carbohydrates; 0g dietary fiber; 4g sugar (0g added sugar); 30g protein