Pan-Seared Cod with Lemon Garlic Green Beans and Mashed Sweet Potato

Ingredients

• Cod fillet 5 oz
• Green beans 1 cup
• Sweet potato (mashed) 3/4 cup
• Butter 1 tbsp
• Garlic 1 clove
• Lemon juice 1 tsp

Method

1. Prepare the Sweet Potato. If you don't have pre-cooked mashed sweet potato, start by peeling and chopping a medium sweet potato into chunks. Boil in water until tender, about 15 minutes. Drain and mash with a fork or potato masher until smooth. Set aside 3/4 cup of mashed sweet potato for this recipe.
   Tip: To save time, you can cook sweet potatoes in advance or use leftover mashed sweet potato.
2. Trim and Blanch Green Beans. Rinse and trim the ends of 1 cup of green beans. Bring a pot of water to boil and blanch the green beans for 3 minutes until bright green and slightly tender. Drain and immediately plunge into ice water to stop cooking. Drain again and set aside.
   Tip: Blanching keeps green beans crisp and vibrant in color.
3. Cook the Cod Fillet. Pat the 5 oz cod fillet dry with paper towels to remove moisture. Heat a non-stick skillet over medium-high heat and add half the butter (about 1/2 tbsp). When the butter is melted and hot, place the cod fillet skin-side down if it has skin. Cook without moving for about 3-4 minutes until the edges turn opaque and the bottom is golden brown. Flip carefully and cook the other side for 2-3 minutes until the fish flakes easily with a fork.
   Tip: Dry fish sears better and prevents sticking. Avoid moving the fish too soon to get a nice crust.
4. Sauté Green Beans with Garlic and Lemon. In the same skillet, add the remaining butter (about 1/2 tbsp) and minced garlic clove. Sauté for 30 seconds until fragrant, then add the blanched green beans. Toss to coat and cook for 2-3 minutes to heat through. Remove from heat and stir in 1 tsp lemon juice to brighten the flavor.
   Tip: Be careful not to burn the garlic; cook just until fragrant.
5. Plate and Serve. Place the mashed sweet potato on your plate first. Arrange the pan-seared cod fillet next to it, and add the lemon garlic green beans alongside. Optionally, garnish with a lemon wedge or fresh herbs.
   Tip: Serve immediately to enjoy the cod at its best texture.

Pro tips

• Patting the cod dry before cooking helps achieve a crispy sear.
• Blanching green beans before sautéing keeps them tender-crisp and vibrant.