HIGH PROTEIN COD RECIPE

SEARED COD WITH NO-COOK MUSTARD CAPER SAUCE

SERVES 4
PREP TIME 15 MINUTES
COOK TIME 15 MINUTES

296 CALORIES | 31 GRAMS PROTEIN | 5 GRAMS CARBOHYDRATES | 17 GRAMS FAT

Ingredients 

2.tablespoons whole-grain mustard
1.tablespoon capers, drained
1.tablespoon chopped fresh tarragon
4.tablespoons plus 1 teaspoon extra-virgin olive oil, divided
2.tablespoons water
4.(6-ounce) skinless cod fillets
1.large head Bibs lettuce, torn (about 6 cups)
1/2.English cucumber, thinly sliced
1/4.small red onion, thinly sliced
2.tablespoons lemon juice
Salt and ground black pepper, to taste

Method 

1 In a small bowl, stir together mustard, capers, tarragon, 2
tablespoons oil, and water. Reserve.
2 Warm 1 teaspoon oil in a large nonstick skillet over medium high
heat. Add cod and season with salt and pepper. Cook until
fish is opaque throughout, 4 to 7 minutes per side. Remove from
heat and plate cod.
3 Meanwhile, in a large bowl, toss lettuce, cucumber, onion,
lemon juice, remaining 2 tablespoons oil, salt, and pepper.
4 Drizzle reserved mustard-caper sauce over cod and serve with
salad.