Crispy Cod with Charred Snow Peas & Creamy Herb Sauce


This crispy cod recipe shows you how to make golden fish that's not deep-fried, to put a healthy twist on a classic. Pat it dry and dredge it with a bit of flour before sautéing in a hot pan.

Prep Time:
20 mins
Total Time:
20 mins
4 servings


  • 3 tablespoons minced fresh herbs, such as chives, mint, basil and/or dill

  • 2 tablespoons buttermilk

  • 2 tablespoons mayonnaise

  • Pinch of salt plus 1/2 teaspoon, divided

  • ½ teaspoon ground pepper, divided

  • 1 ¼ pounds cod, cut into 4 pieces

  • 2 tablespoons white whole-wheat flour

  • 2 tablespoons grapeseed oil, divided

  • 1 pound snow peas, trimmed


  1. Whisk herbs, buttermilk, mayonnaise, pinch of salt and 1/4 teaspoon pepper in a small bowl. Set aside.

  2. Pat fish dry with paper towels and sprinkle with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Toss with flour in a medium bowl.

  3. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the fish and cook, turning occasionally, until lightly browned on all sides and cooked through, about 4 minutes. Transfer to a plate.

  4. Add the remaining 1 tablespoon oil and snow peas to the pan. Cook until lightly charred on one side, about 1 minute. Stir and continue cooking until bright green and tender, about 1 minute more.

  5. Serve the fish and snow peas with the reserved sauce.

Nutrition Facts (per serving)

270 Calories
13g Fat
11g Carbs
26g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 4 oz. cod, 1/2 cup snow peas & 1 Tbsp. sauce
Calories 270
% Daily Value *
Total Carbohydrate 11g 4%
Dietary Fiber 3g 11%
Total Sugars 4g
Protein 26g 52%
Total Fat 13g 17%
Saturated Fat 2g 9%
Cholesterol 57mg 19%
Vitamin A 267IU 5%
Vitamin C 26mg 29%
Folate 10mcg 3%
Sodium 462mg 20%
Calcium 80mg 6%
Iron 3mg 18%
Magnesium 43mg 10%
Potassium 264mg 6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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