Pan Seared Cod with Chile Lime Butter
Ingredients:
3 tbsp light butter – I used spreadable Light Land O’ Lakes Butter with Canola Oil (3 Healthy Fats)
1 tsp grated fresh lime zest (1/3 Condiment)
1 tbsp finely chopped shallots (1 Condiment)
2 tsp fresh lime juice (1 Condiment)
1 tsp minced fresh Serrano chilies, including seeds (1/5 Condiment)
For fish:
30 oz Cod fillets – should yield 3 cooked portions of 7 oz each (3 Leans)
1/2 tsp salt or to taste (2 Condiments)
1/4 tsp garlic powder or to taste (1 Condiment)
1/4 tsp pepper or to taste (1/2 Condiment)
1 tbsp oil (3 Healthy Fats)
Directions:
Make chile lime butter:
Stir together butter, shallot, zest, lime juice, chile and salt in a bowl.
Prepare fish:
Pat fish dry and sprinkle with salt.
Heat 1 tablespoon oil in a 12-inch nonstick skillet over moderately high heat until just smoking.
Saute fish, using a spatula to turn once, until golden and just cooked through, 4 to 5 minutes.
Divide fish into 3 portions of 7 oz each. Serve each serving with 1 tbsp of chile lime butter.
3 Servings with 1 Lean, 2 Condiments and 2 Healthy Fats per Serving
Serve with: 1/2 cup zucchini, 1/2 cup cauliflower, 1/2 cup bell peppers steamed or sautéed in a little pam spray per serving to complete your lean and green
