Pan-fried Cod with Sautéed Zucchini and Brown Rice

Ingredients

• Cod fillet 140 g
• Zucchini 1 cup
• Brown rice 1/4 cup
• Olive oil 1 tbsp

Method

1. Prepare Ingredients. Rinse the cod fillet under cold water and pat dry with paper towels. Slice the zucchini into 1/4-inch thick rounds. Measure out 1/4 cup of cooked brown rice and set aside.
   Tip: Drying the cod well helps achieve a nice sear.
2. Heat Olive Oil. Place a non-stick skillet over medium heat and add 1 tablespoon of olive oil. Allow the oil to heat until it shimmers but does not smoke, about 1-2 minutes.
   Tip: Use medium heat to avoid burning the oil.
3. Cook Cod Fillet. Carefully place the cod fillet into the hot skillet. Cook without moving for about 4 minutes until the underside is golden and the fish releases easily from the pan. Flip the fillet gently and cook for another 3-4 minutes until the fish is opaque and flakes easily with a fork.
   Tip: Use a spatula to gently lift and flip the fish to prevent breaking.
4. Sauté Zucchini. Remove the cooked cod from the skillet and set aside on a plate. In the same skillet, add the sliced zucchini. Sauté for 3-4 minutes, stirring occasionally, until the zucchini is tender but still slightly crisp.
   Tip: If needed, add a splash of water to help soften the zucchini without extra oil.
5. Warm Brown Rice. While the zucchini cooks, warm the cooked brown rice in the microwave for about 1 minute or until heated through.
   Tip: Cover the rice with a damp paper towel to keep it moist while heating.
6. Plate and Serve. Arrange the warm brown rice on a plate, place the sautéed zucchini next to it, and top with the pan-fried cod fillet. Serve immediately for best flavor and texture.
   Tip: Garnish with a squeeze of lemon or fresh herbs if desired.

Pro tips

• Pat the fish dry before cooking to get a nice sear and prevent sticking.
• Use a non-stick skillet for easier cooking and cleanup.