Healthy, Pan-Seared Cod

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When making healthy, pan-seared cod you're going to need four cups of Rainbow chard or Swiss chard. Make healthy, pan-seared cod with help from a registered dietitian and certified diabetes educator in this free video clip.

Part of the Video Series: Healthy Meals
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Video Transcript

I'm Laura Cipullo, Registered Dietitian/Certified Diabetes Educator. Today, we are making pan-seared cod. First, you need four cups of Rainbow chard or Swiss chard. You need one lemon, two cod filets, about 12 ounces. You need two cloves of garlic, two tablespoons of parsley chopped, four tablespoons of olive oil and one half cup of chicken broth. You want to use a low fat, low sodium chicken broth. Today, we're using College Inn. College Inn specifically uses premium ingredients including plum chicken, tender beef and farm grown vegetables. In a large skillet, take about one tablespoon of olive oil, just enough to coat the pan and then place your cod filets in the pan. You want to do this for about at least two to three minutes on each side so that they're thoroughly cooked through. While this is searing, we can move onto cooking the Swiss chard. You're going to take the remaining olive oil and put that in the smaller sautee pan and you're going to add the Swiss chard. This is Rainbow Swiss chard, it's high in Vitamin A, K and Vitamin C. And now, you can add a little bit of broth. The broth actually helps the Swiss chard to wilt and cook quickly and also just adds extra flavor. Save a little broth that you can use on the seared cod when it's finished. And add into the Swiss chard your garlic. You can add this in before or after. And when it's done, you can just remove the, the Swiss chard from the heat. You can tell if a cod filet is cooked through if it turns opaque; meaning you can no longer see through it. Now, take your Swiss chard and get a clean plate and you're going to divide this in half. Remember, this, the chard really gets small, so you do need a lot of it. And then, you're going to add your filet, you can give a little bit of broth and squeeze a little bit of lemon and sprinkle with parsley. And here you have healthy pan-seared cod. Today we made healthy pan-seared cod. I'm Laura Cipullo, Registered Dietitian/Certified Diabetes Educator. For more information on healthy living and healthy eating, look for us on Facebook at Laura Cipullo Whole Nutrition Services.


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