Facebook Twitter Instagram
    Pinterest Twitter Instagram RSS Facebook
    Buy GO DAIRY FREE and EAT DAIRY FREE today!
    Go Dairy Free
    • Need to Know
      • Newbies Start Here!
      • Take the Challenge!
      • Dairy-Free FAQs
      • Latest News
      • Milk Allergies
      • Lactose Intolerance
      • Other Health Issues
      • Testimonials
      • Calcium Guide
      • Holidays & More
      • Best Books
      • The Community
    • Recipes
      • Recipes by Category
        • Alisa’s Recipes
        • Sarah’s Recipes
        • Appetizers
        • Beverages
        • Bread
        • Breakfast
        • Cheese Substitutes
        • Condiments & Dressings
        • Cream Substitutes
        • Desserts
        • Entrees
        • Kids Can Cook
        • Milk Substitutes
        • Pasta
        • Salad
        • Sandwiches
        • Sauces
        • Sides
        • Snacks
        • Soup
      • Full Dairy-Free Recipe Index
      • Gluten-Free Recipe Index
      • Vegan Recipe Index
    • Reviews
      • Dairy Substitutes
        • Butter
        • Cheese
        • Cream
        • Creamer
        • Dessert Toppings
        • Ice Cream
        • Ice Cream Novelties
        • Milk
        • Yogurt
        • More Kitchen Essentials
      • Sweets & Snacks
        • Protein Shakes
        • More Creamy Beverages
        • Snack & Protein Bars
        • More Snacks
        • Chocolate
        • Cookie Dough
        • Cookies & Brownies
        • Pies & Cakes
        • Pudding & Mousse
        • More Sweet Treats
      • Meal Makers
        • Baking Mixes
        • Bread Products
        • Breakfast Pastries
        • Cereal & Granola
        • Cheesy Pasta & Rice
        • Frozen Pizza
        • More Entrees
        • Dip and Spreads
        • Salad Dressing
        • Sauces
      • All Product Reviews
        • New Product Reviews!
        • Browse by Product Type
        • Full Review Index
        • Gluten-Free Review Index
        • Vegan Review Index
    • Grocery Guide
      • Alisa’s Dairy-Free Kitchen
      • Brands We Love
      • Dairy Substitutes
      • Dairy Ingredient List
      • Understanding Food Labels
      • No Dairy Product Lists
      • Ordering Specialty Foods
      • Best Grocery Stores
    • Eating Out
      • Fast Food Listings
      • Recommended Restaurants
    • My Books!
      • Go Dairy Free 2nd Edition (best seller!)
      • Eat Dairy Free 1st Edition (full color!)
      • eBooks & Printables
      • Book Supplements & Resources
    • About Us
      • Meet Us
      • Contact Us
      • Join Us
      • Work With Us
    Go Dairy Free
    You are at:Home»Dairy-Free Recipes»Pan-Seared Lemon Pepper Cod over Fresh Mint Pea Puree

    Pan-Seared Lemon Pepper Cod over Fresh Mint Pea Puree

    6
    By Alisa Fleming on August 12, 2016 Dairy-Free Recipes, Entrees

    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 www.wildalaskaseafood.com.

    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
     
    Print
    Prep time
    15 mins
    Cook time
    10 mins
    Total time
    25 mins
     
    See the post above for recommendations on side dishes to serve with this recipe.
    Author: Ryan and Sara Hall
    Serves: 4 servings
    Ingredients
    • 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)
    Instructions
    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
    3.5.3208
    Alisa Fleming
    • Website

    Alisa is the founder of GoDairyFree.org, 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.

    Related Posts

    The Best Dairy-Free Protein Bars Taste Test - Top Choices for every dietary need and craving

    The Best Dairy-Free Protein Bars Taste Test

    Lake Champlain Plant-Based Truffle Bars Reviews & Info - dairy-free, soy-free, gluten-free, and vegan

    Lake Champlain Plant-Based Truffle Bars let you Indulge without Dairy

    Califia Farms Oatmilk Creamer Reviews and Info - Now 6 flavors! All vegan and made without top allergens

    Califia Farms Oat Creamer adds Dessert-Forward Flavors

    6 Comments

    1. Pingback: Spring Herb Peas with Ham Recipe (Vegan Options)

    2. Pingback: 22 Healthy Winter Recipes to Ring in the New Year (All Dairy-Free!)

    3. Pingback: Miso Soba Noodle Stir Fry with Halibut (Dairy-Free Recipe)

    4. Pingback: Real Food Meal Plan Week 126 - Real Food Real Deals

    5. (what Runs) Lori on August 14, 2016 4:43 pm

      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… 🙂

      Reply
      • Alisa Fleming on August 16, 2016 10:47 am

        Oh man, you always have awesome fish on hand!

        Reply

    Leave A Reply Cancel Reply

    Rate this recipe:  

    Go Dairy Free - The Guide and Cookbook for Milk Allergies, Lactose Intolerance and Casein-Free Living
    So Delicious Dairy Free Simply Yogurt Reviews and Info - Added Sugar Free, Plant Based, Allergy Friendly, All Natural

    So Delicious Dairy Free Simply Yogurt is Sweetened with Fruit, Not Sugar

    Dairy-Free Reese's Peanut Butter Eggs Copycat Recipe with Dark, White, or "Milk" Chocolate - Homemade Vegan, Gluten-Free, Soy-Free, Nut-Free - Peanut-Free Option

    Reese’s Peanut Butter Eggs Copycat with Dark, White, or “Milk” Chocolate

    Enjoy Life FoodsFames Chocolates. From Brooklyn with loveEat dairy free bookChocolate Emporium
    Go Dairy Free is the leading website for information on the dairy-free diet. We share dairy-free recipes, product reviews, news, recommendations and health guides to aide those with milk allergies, lactose intolerance or a general need or desire to live without dairy. Dairy-free does include milk-free, lactose-free, casein-free and whey-free, too! We also offer ample resources for gluten-free, soy-free, food allergy, vegan and paleo diets. Please note that ingredients, processes and products are subject to change by a manufacturer at any time. All foods and products should be considered at risk for cross-contamination with milk and other allergens. Always contact the manufacturer prior to consumption. Disclaimer - All Rights Reserved - Privacy Policy Go Dairy Free © 2005-2022 Fleming Marrs Inc.

    Type above and press Enter to search. Press Esc to cancel.