Pan-Seared Cod with Honey-Mustard Sauce
Trio of Roasted Vegggies
Cooking time
30 minutes
Servings
4
Calories
450 /serving
A bed of roasted vegetables guarantees a warm and homey starting point. The comforting bounty continues with pan-cooked cod. For even fuller platefuls, a brilliantly quick sauce of butter, garlic, whole-grain mustard, honey and dill is a touch your whole crew will love.
We will send you:
- 4 Wild-caught cod fillets (MSC-certified)
- 14g Dill
- 300g Green beans (or string peas)
- 900g Potatoes
- 200g Nantes carrots
- 1 Garlic clove
- 14g Honey
- 30ml Whole-grain mustard
- 20g All-purpose flour
- 9g Zesty Herbs spices (salt, garlic, dried carrots, spice, red bell pepper, sugar, curry powder (mustard), canola oil, onion, black pepper, lemon oil, citric acid)
Contains: Cod • Milk • Mustard • Sulphites • Wheat
You will need:
Large pan (non-stick if possible)
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
2 tbsp Butter
Total Fat
12 g
Saturated Fat
5 g
Sodium
860 mg
Total Carb
58 g
Sugars
10 g
Protein
30 g
Fibre
7 g
Preparation
Start the vegetables
- Preheat the oven to 450°F.
- Medium-dice the potatoes.
- Halve the carrots lengthwise.
- On a lined sheet pan, toss with a drizzle of oil, ⅓ of the spices and S&P.
- Roast, stirring halfway, 18 to 20 min., until partially cooked.
Mise en place
- Meanwhile, remove the stem ends of the green beans.
- Mince the garlic.
- Pick the dill fronds off the stems; roughly chop the fronds.
Finish the vegetables
- In a medium bowl, combine the greens beans, ½ the garlic, a drizzle of oil, a pinch of the remaining spices and S&P.
- When the vegetables are partially cooked, add the green beans.
- Roast, 6 to 8 min., until the vegetables are golden brown and tender.
Cook the cod
- Meanwhile, pat the cod dry.
- Sprinkle with the flour; season with the remaining spices and S&P.
- In a large pan (non-stick if possible), heat a drizzle of oil on medium-high.
- Add the cod* and cook, 2 to 3 min. per side, until golden brown and cooked through.
- Ttransfer to a plate, leaving any browned bits in the pan. Reserve the pan.
Make the sauce & serve
- In the reserved pan, heat 2 tbsp butter on medium-high.
- Add the remaining garlic and sauté, 30 sec. to 1 min., until fragrant.
- Add the mustard, honey and 1 tbsp water.
- Off the heat, add ½ the dill and S&P; stir well.
- Divide the vegetables between your plates.
- Top with the cod.
- Drizzle with the sauce.
- Garnish with the remaining dill. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
