Seared Cod with Cara Cara Orange Pan Sauce, Crushed Potatoes & Broccoli
A bright, Mediterranean-leaning fish dinner that feels distinct from your recent salmon meals: quick-seared cod over warm crushed potatoes with a citrusy olive-parsley finish and a simple sauté of broccoli. Seasonal citrus and potatoes keep it March-appropriate for Washington.
Back to full listIngredients
- 365 by Whole Foods Market Cod Fillets, 10.5 OZ 1 package $8.99
- Yellow Potato 3 medium, about 12 oz total $1.49
- Organic Broccoli 1/2 head to 3/4 head, cut into florets $3.32
- Organic Cara Cara Red Navel Orange 1 $2.54
- Italian Parsley Bunch 1/3 bunch, chopped $1.29
- Organic Garlic, 3 CT 2 cloves, minced $2.89
- Organic Red Onion 1/4 small, finely diced $2.99
- Olive oil 2 tablespoons pantry
- Butter 1 tablespoon optional pantry
- Salt to taste pantry
- Black pepper to taste pantry
Instructions
- Prep first: halve or quarter 3 medium yellow potatoes ($1.49) so they cook quickly, cut 1/2 to 3/4 head organic broccoli ($3.32) into florets, finely dice 1/4 small organic red onion ($2.99), chop 1/3 bunch Italian parsley ($1.29), mince 2 cloves organic garlic from the 3-count pack ($2.89), and zest and segment 1 organic Cara Cara orange ($2.54), saving any juice.
- Place the potatoes in salted water, bring to a boil, and cook for 12 to 15 minutes until tender. Drain well, then lightly crush with 1 tablespoon olive oil, salt, black pepper, and a spoonful of the reserved orange juice.
- While the potatoes cook, pat dry 1 package cod fillets, 10.5 ounces ($8.99). Season the cod with salt and black pepper.
- Heat 1 tablespoon olive oil in a nonstick or well-seasoned skillet over medium-high heat. Add the cod fillets and sear for 3 to 4 minutes on the first side, then turn carefully and cook 2 to 3 minutes more until the fish flakes easily. Transfer to a plate.
- Reduce the heat to medium. In the same skillet, add the minced 2 garlic cloves and diced 1/4 small red onion with a drizzle more oil if needed. Cook for 30 to 60 seconds until fragrant. Add the orange zest, orange segments, chopped parsley, and any collected orange juice. Swirl in 1 tablespoon butter if using and warm just until saucy; do not boil hard.
- In a second pan or after making the sauce, sauté the broccoli florets with a small drizzle of olive oil, a pinch of salt, and 2 tablespoons water. Cover for 2 minutes, then uncover and cook 2 to 3 minutes more until crisp-tender.
- Plate the crushed potatoes, top with the seared cod, and spoon over the warm orange-parsley pan sauce. Serve with the sautéed broccoli alongside.
Cook time: 30 minutes
Estimated cost: $18-22
Health notes: About 480-580 calories per serving. Lean protein from cod, vitamin C from broccoli and citrus, and moderate carbs from potatoes. Use a lighter hand with oil to keep it especially weeknight-healthy.
Drink pairing: Pair with Vermentino or Pinot Grigio. Vermentino has enough texture and herbal lift for the olive-citrus sauce, while Pinot Grigio keeps the whole plate crisp and clean.