PAN-SEARED ALASKA COD WITH SPICED LONG BEANS

Prep Time: 2 minutes Cook Time: 15 minutes Servings: 4

4 Alaska Cod fillets (4 to 6 oz. each), fresh, thawed or frozen
1-1/2 teaspoons peanut oil
2 teaspoons garlic oil
Salt and pepper to taste
2 teaspoons sesame oil
Chili garlic sauce or chili oil, to taste
1 pound Chinese long beans, halved, or whole green beans
Pickled ginger, optional garnish

Preheat oven to 425ºF.

Rinse any ice glaze from frozen Alaska Cod fillets under cold water; pat dry with paper towel. Heat peanut and garlic oil in a large nonstick skillet over medium-high heat. Carefully add fish to pan and cook until browned, about 3 minutes. Shake pan occasionally to keep fish from sticking.

Turn fillets over and season with salt and pepper; cook 1 minute more. Transfer fillets to ovensafe dish/pan and bake 3 to 4 minutes. (Reduce cook time by half for fresh or thawed fillets.) Cook just until fish is opaque throughout.

While fish is baking, stir-fry beans in sesame and chili garlic sauce.

To serve, divide beans among four plates and top with Alaska Cod fillet. Garnish with pickled ginger (optional).

Nutrients per serving: 209 calories, 7.5g total fat, 1g saturated fat, 32% calories from fat, 52mg cholesterol, 27g protein, 8g carbohydrate, 4g fiber, 107mg sodium, 52mg calcium and .4g omega-3 fatty acids.

Variation: Substitute Alaska Pollock or Sole fillets for Alaska Cod. Adjust cook time for smaller fillets if necessary.