Pan-Seared Cod with Pickled Onion & Arugula Salad

Pan-Seared Cod

with Pickled Onion & Arugula Salad

35 MIN
2 Servings
Wellness at Blue Apron
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Vegetarian
These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.
Carb Conscious
This applies to meal kit recipes with 48g or less of net carbs (total carbs minus dietary fiber) per serving. Carb Conscious Add-ons contain 20g or less net carbs.
600 Calories Or Less
These meals contain 600 calories or less per serving. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
Wellness Grain
These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
Pescatarian
These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.
30g Of Protein
These meals contain 30g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.
45g Of Protein
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Nutritionist's Pick
These meals are selected by Blue Apron’s Registered Dietitian Nutritionist. They are centered around nutritious and wholesome ingredients, featuring whole grains and fresh produce which provide fiber. They also contain moderate portions of dairy and lean protein while being mindful of saturated fat.
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Available Options

  • with Cod
    includes two 5-oz Sustainably Sourced, Wild Caught Cod Fillets
    Wellness
  • with Salmon
    includes two 5-oz Sustainably Sourced Skin-On Salmon Fillets View recipe
    • with Cod

    From the Test Kitchen

    In this dish, our paprika-forward spice blend adds its distinctive smokiness to mild cod, cooked with a rich, sweet pan sauce made with medjool dates, butter, and a squeeze of bright lemon juice.
    15 Points value per serving
    To learn more about WW's Points program, visit ww.com

    Hey, Chef! Try these WW pro-tips: Skip adding salt during prep and cooking, and see nutrition info for sodium as packaged. Counting Points? Choose nonstick cooking spray (0 Points) instead of olive oil (1 Points value per teaspoon) to coat your pan before heating.
    CLICK FOR RECIPE CARD

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    Dietary Information

    600 Calories Or Less
    • Nutrition
      PER SERVING
    • Calories
      570 Cals (est.)
    View Full Nutrition
    Nutrition Label
    Download

    Please note nutritional information, including ingredients and allergens, may differ from above based on your location. Location-specific nutritional information is available for viewing upon subscribing, or by logging in if you are already a subscriber.

    fresh
    ingredients
    Pan-Seared Cod with Pickled Onion & Arugula Salad
    Title
    • 2 Cod Fillets
    • 2 oz Arugula
    • 1 Lemon
    • 2 cloves Garlic
    • 2 Tbsps Sliced Roasted Almonds
    • ¾ lb Potatoes
    • 1 Red Onion
    • 1 oz Dried Medjool Dates
    • 1 oz Salted Butter
    • 1 Tbsp Smoky Spice Blend (Smoked Paprika, Sweet Paprika, Ground Yellow Mustard, Garlic Powder & Onion Powder)
    • 1 Tbsp Sherry Vinegar
    • ¼ cup Rice Flour
    • 2 tsps Honey
    time-saving
    tips & techniques
    step-by-step
    instructions
    Cook Along Triangle Created with Sketch.
    Prepare the ingredients
    1 Prepare the ingredients

    Remove the honey from the refrigerator to bring to room temperature. Place an oven rack in the center of the oven; preheat to 450°F. Wash and dry the fresh produce. Cut the potatoes into 1/4-inch rounds. Halve, peel, and thinly slice the onion. Peel and roughly chop 2 cloves of garlic. Pit and roughly chop the dates. Quarter and deseed the lemon.

    Roast the potatoes
    2 Roast the potatoes

    Place the potato rounds on a sheet pan. Drizzle with olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 18 to 20 minutes, or until lightly browned and tender when pierced with a fork. Transfer to a large bowl.

    Pickle the onion
    3 Pickle the onion

    Meanwhile, in a small pot, combine the sliced onion, honey (kneading the packet before opening), vinegar, and ¼ cup of water; season with salt and pepper. Heat to boiling on high. Once boiling, cook, stirring occasionally, 1 to 2 minutes, or until combined and the onion is coated. Turn off the heat. Set aside to cool at least 10 minutes. Taste, then season with salt and pepper if desired.

    Coat & start the fish
    4 Coat & start the fish

    Meanwhile, on a large plate, combine the flour and spice blend. Pat the fish dry with paper towels. Season with salt and pepper on both sides. Working one piece at a time, thoroughly coat the seasoned fish in the seasoned flour (tapping off any excess flour). In a medium pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the coated fish. Cook 2 to 3 minutes, or until browned.

    Make the sauce & finish the fish
    5 Make the sauce & finish the fish

    Flip the fish. Add the butter, chopped garlic, chopped dates, and 1/4 cup of water (carefully, as the liquid may splatter); season with salt and pepper. Cook, occasionally spooning the sauce over the fish, 2 to 4 minutes, or until the fish is coated and cooked through.* Turn off the heat. Evenly top with the juice of 2 lemon wedges. Taste, then season with salt and pepper if desired. 

    *The USDA recommends a minimum safe cooking temperature of 145°F for fish.

    Make the salad & serve your dish
    6 Make the salad & serve your dish

    Reserving 2 tablespoons of the onion pickling liquid, drain the pickled onion. To the bowl of roasted potatoes, add the arugula, reserved pickling liquid, the juice of the remaining lemon wedges, a drizzle of olive oil, and as much of the pickled onion as you'd like. Toss to combine. Taste, then season with salt and pepper if desired. Serve the cooked fish and sauce with the salad. Garnish the salad with the almonds. Enjoy! 

    Tips from Home Chefs

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    Pan-Seared Cod

    Prepare the ingredients
    1 Prepare the ingredients

    Remove the honey from the refrigerator to bring to room temperature. Place an oven rack in the center of the oven; preheat to 450°F. Wash and dry the fresh produce. Cut the potatoes into 1/4-inch rounds. Halve, peel, and thinly slice the onion. Peel and roughly chop 2 cloves of garlic. Pit and roughly chop the dates. Quarter and deseed the lemon.

    2 Roast the potatoes

    Place the potato rounds on a sheet pan. Drizzle with olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 18 to 20 minutes, or until lightly browned and tender when pierced with a fork. Transfer to a large bowl.

    Roast the potatoes
    Pickle the onion
    3 Pickle the onion

    Meanwhile, in a small pot, combine the sliced onion, honey (kneading the packet before opening), vinegar, and ¼ cup of water; season with salt and pepper. Heat to boiling on high. Once boiling, cook, stirring occasionally, 1 to 2 minutes, or until combined and the onion is coated. Turn off the heat. Set aside to cool at least 10 minutes. Taste, then season with salt and pepper if desired.

    4 Coat & start the fish

    Meanwhile, on a large plate, combine the flour and spice blend. Pat the fish dry with paper towels. Season with salt and pepper on both sides. Working one piece at a time, thoroughly coat the seasoned fish in the seasoned flour (tapping off any excess flour). In a medium pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the coated fish. Cook 2 to 3 minutes, or until browned.

    Coat & start the fish
    Make the sauce & finish the fish
    5 Make the sauce & finish the fish

    Flip the fish. Add the butter, chopped garlic, chopped dates, and 1/4 cup of water (carefully, as the liquid may splatter); season with salt and pepper. Cook, occasionally spooning the sauce over the fish, 2 to 4 minutes, or until the fish is coated and cooked through.* Turn off the heat. Evenly top with the juice of 2 lemon wedges. Taste, then season with salt and pepper if desired. 

    *The USDA recommends a minimum safe cooking temperature of 145°F for fish.

    6 Make the salad & serve your dish

    Reserving 2 tablespoons of the onion pickling liquid, drain the pickled onion. To the bowl of roasted potatoes, add the arugula, reserved pickling liquid, the juice of the remaining lemon wedges, a drizzle of olive oil, and as much of the pickled onion as you'd like. Toss to combine. Taste, then season with salt and pepper if desired. Serve the cooked fish and sauce with the salad. Garnish the salad with the almonds. Enjoy! 

    Make the salad & serve your dish
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