Pan-Seared Lemon Pepper Cod over Fresh Mint Pea Puree


I can’t think of a more timely occasion to share a healthy seafood recipe from a former Olympian. This lemon pepper cod with fresh minted pea puree was created by Ryan and Sarah Hall, a husband and wife professional distance running duo.

Pan-Seared Lemon Pepper Cod over Fresh Pea Puree - a naturally dairy-free, gluten-free recipe created by professional athletes Sarah and Ryan Hall

The combination of lean protein, anti-inflammatory omega-3s and muscle-building nutrients found in lean fish like this lemon pepper cod are why it’s a staple for athletes like Ryan and Sara Hall.

“We like to incorporate Alaska seafood in our daily diet because it’s a really high-quality protein that helps to repair our muscles on a daily basis,” said Ryan Hall, a two-time Olympian and holder of the U.S. half-marathon record.

After a run, Sara Hall – a 3,000-meter steeplechase and marathon runner, U.S. national champion and World Team member – relies on seafood as a go-to for low-fat meals with protein and simple-to-digest carbs.

Side Dish Suggestions for this Lemon Pepper Cod

In the picture shown here, a pesto pasta is shown on the side. You can do the same, with this easy cheese-free, dairy-free pesto recipe, but I would swap in a little of that fresh mint for some of the basil to tie the dish together. Or you can simply toss the pasta in some of the minted pea puree!

Other nice side dish options include rice (white or brown) or some seasonal zucchini and yellow squash lightly sauteed or roasted. Either of these choices can be seasoned with a little quality oil, salt and pepper.

Pan-Seared Lemon Pepper Cod over Fresh Pea Puree - a naturally dairy-free, gluten-free recipe created by professional athletes Sarah and Ryan HallThis recipe with photo for lemon pepper cod over mint pea puree was shared with us by

Special Diet Notes: Lemon Pepper Cod with Fresh Pea Puree

By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, nut-free, peanut-free, soy-free, and top food allergy-friendly. It’s darn close to paleo, too.

Pan-Seared Lemon Pepper Cod over Minted Pea Puree
Prep time
Cook time
Total time
See the post above for recommendations on side dishes to serve with this recipe.
Serves: 4 servings
  • 2 pounds frozen or fresh peas, blanched
  • ½ cup water
  • 1 package (0.6 to 0.7 ounces) fresh mint, leaves only
  • Salt, to taste
  • 4 Alaska cod fillets (4 to 6 ounces each), fresh, frozen or thawed
  • Olive oil
  • 1 teaspoon lemon pepper seasoning (such as Simply Organic)
  1. Add peas, water and mint to a blender or food processor and season with salt. Briefly puree, taste test, and add more salt if needed. Puree until almost smooth. Cover and keep warm.
  2. If frozen, rinse the ice glaze from the cod under cold water and pat dry with paper towel.
  3. Heat a heavy, nonstick skillet over medium-high heat. Brush both sides of the fillets with olive oil and add them to the skillet. Cook, uncovered, for about 3 to 4 minutes, until browned. Shake the pan occasionally to keep fish from sticking.
  4. Turn the cod over and sprinkle with the lemon pepper seasoning. Cover the pan tightly and reduce the heat to medium. Cook an additional 6 to 9 minutes for frozen cod or 3 to 4 minutes for fresh/thawed fish. Cook until the fish is opaque throughout.
  5. To serve, spoon pea puree onto 4 plates. Top each with a cod fillet and serve immediately.
Nutrition Information
Calories: 319 Fat: 5g Saturated fat: 1g Carbohydrates: 34g Sodium: 393mg Fiber: 12g Protein: 37g Cholesterol: 65mg

About Author

Alisa is the founder of, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.


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  5. This sounds utterly incredible! I love the simple ingredients and the addition of the fresh mint to really brighten up the dish. I will absolutely need to make this one this week! Good thing I have a ton of cod in my fridge right now! Right on cue… 🙂

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