Pan-Seared Cod with Lemon-Caper Butter, Brown Rice and Blistered Snap Peas
Golden cod with a bright lemon-caper butter, nutty brown rice and sweet snap peas quickly blistered in the same pan.
Fits Celiac, Hashimoto's, PCOS and 7 more diets
Plan your dinnersGluten checks every recipe for everyone at your table. Free.
Ingredients
- 450 g cod fillets, fresh, cut into 3 even portions
- 2.5 cups cooked brown rice, cooked ahead or from a pouch marked gluten-free
- 300 g snap peas
- 1 small red onion, cut into thin wedges
- 2 tbsp olive oil
- 2 tbsp butter
- 2 tbsp capers, rinsed and drained
- 1 whole lemon, zested and juiced
- 2 tbsp fresh dill, chopped
- ½ tsp salt
Method
- Cook the rice according to the package and keep it covered.20 min timer
- Sear the cod in olive oil over medium-high heat until it flakes easily, about 4 minutes per side, to 145°F/63°C.8 min timer
- Lift the fish out and blister the snap peas and onion in the same pan until charred at the edges.5 min timer
- Melt the butter with the capers, lemon zest and juice in a small pan until it sizzles.2 min timer
- Stir the dill into the rice and season everything with the salt.
- Plate the rice, cod and peas and spoon the lemon-caper butter over the fish.
Why it works
- Hashimoto's thyroiditis: Naturally gluten-free with no soy or seaweed: cod, rice and fresh vegetables with lemon and dill.
- Celiac disease: Every ingredient here is plain and gluten-free: fresh fish, rice, butter, capers, lemon and herbs.
- Type 2 diabetes: Brown rice paired with protein and vegetables, and no added sugar anywhere in the dish.
- Wheat allergy: No wheat, flour or breadcrumbs: the cod is seared plain with lemon-caper butter.
- Gluten-free: Simple whole foods only, with rice instead of pasta and no sauce from a bottle.
- Kid (4–12): Mild, flaky fish with buttery rice and sweet snap peas, easy to pick at and full of flavour.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Hashimoto's recipes, PCOS recipes, Anti-inflammatory recipes, Pregnancy recipes, Toddlers recipes, Diabetes recipes, Gluten-free recipes, Crohn’s and colitis recipes, Low-GI recipes, Sheet pan recipes, One pan recipes.