Seared Cod & Zucchini with Creamy Rice
Easy Prep & Cleanup

Seared Cod & Zucchini

with Creamy Rice

30 MIN
2 Servings
Wellness at Blue Apron
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Vegetarian
Our vegetarian recipes contain no meat, poultry, fish, or seafood, but may include eggs, and animal-based dairy products, such as cheese and sour cream, as well as honey.
600 Calories Or Less
All of these delicious recipes come in at 600 calories or less per serving, ideal for those who choose to monitor their caloric intake, without sacrificing flavor. The US Food & Drug Administration recommends a 2000 calorie daily intake for the general population. The 600 calorie cap equates to 30% of total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
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Carb Conscious
Our Carb Conscious recipes provide a balanced approach to carbohydrate consumption by replacing refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains. Our Carb Conscious recipes have 42g or less of net carbohydrates (total carbohydrates minus dietary fiber) per serving, a 25% reduction in net carbs compared to the average Blue Apron recipe served in 2019. Due to the natural variation in size of and contribution of produce in our recipes, some recipes can be badged as Carb Conscious at 45g or less net carbs per serving.

From the Test Kitchen

Chefs! We’re bringing you a series of recipes designed with ease of cooking and cleanup in mind, but without sacrificing the incredible flavors you’ve come to expect from a classic Blue Apron meal. In this dish, a simple side of rice gets deliciously tangy flavor and creamy texture from a touch of crème fraîche, which makes the perfect accompaniment for our vibrant vegetables and tender, flaky cod—elevated by a coating of our savory weeknight hero spice blend.
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Dietary Information

600 Calories Or Less
  • Nutrition
    PER SERVING
  • Calories
    540 Cals (est.)
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fresh
ingredients
Seared Cod & Zucchini with Creamy Rice
Title
  • 2 Cod Fillets
  • ½ cup Sushi Rice
  • 4 oz Red Or Multicolored Grape Tomatoes
  • 1 Zucchini
  • 1 clove Garlic
  • 2 Tbsps Crème Fraîche
  • 1 Tbsp Apple Cider Vinegar
  • ¼ cup Rice Flour
  • 1 Tbsp Capers
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
time-saving
tips & techniques
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Make the creamy rice
1 Make the creamy rice

In a small pot, combine the rice, a big pinch of salt, and 3/4 cup of water; heat to boiling on high. Once boiling, reduce the heat to low. Cover and cook, without stirring, 15 to 17 minutes, or until the water has been absorbed and the rice is tender. Turn off the heat and fluff with a fork. Stir in the créme fraîche until combined. Cover to keep warm.

Prepare the ingredients
2 Prepare the ingredients

Meanwhile, wash and dry the fresh produce. Medium dice the zucchini. Halve the tomatoes. Peel 1 clove of garlic; using a zester or the small side of a box grater, finely grate into a paste. In a bowl, combine the halved tomatoes, capers, vinegar, 1 teaspoon of olive oil, and as much of the garlic paste as you’d like. Season with salt and pepper; stir to combine. Set aside to marinate, stirring occasionally, at least 10 minutes. Taste, then season with salt and pepper if desired. 

Coat the fish
3 Coat the fish

Place the flour and spice blend on a large plate; season with salt and pepper. Stir to combine. 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. 

Cook the fish & serve your dish
4 Cook the fish & serve your dish

In a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the coated fish (tapping off any excess flour before adding) and diced zucchini in an even layer. Cook, flipping the fish halfway through and stirring the zucchini occasionally, 5 to 6 minutes, or until the zucchini is softened and the fish is browned and cooked through.* Turn off the heat. Serve the creamy rice topped with the cooked fish and zucchini and marinated tomatoes (including any liquid). Enjoy!

*An instant-read thermometer should register 145°F.

Tips from Home Chefs

Seared Cod & Zucchini

Make the creamy rice
1 Make the creamy rice

In a small pot, combine the rice, a big pinch of salt, and 3/4 cup of water; heat to boiling on high. Once boiling, reduce the heat to low. Cover and cook, without stirring, 15 to 17 minutes, or until the water has been absorbed and the rice is tender. Turn off the heat and fluff with a fork. Stir in the créme fraîche until combined. Cover to keep warm.

2 Prepare the ingredients

Meanwhile, wash and dry the fresh produce. Medium dice the zucchini. Halve the tomatoes. Peel 1 clove of garlic; using a zester or the small side of a box grater, finely grate into a paste. In a bowl, combine the halved tomatoes, capers, vinegar, 1 teaspoon of olive oil, and as much of the garlic paste as you’d like. Season with salt and pepper; stir to combine. Set aside to marinate, stirring occasionally, at least 10 minutes. Taste, then season with salt and pepper if desired. 

Prepare the ingredients
Coat the fish
3 Coat the fish

Place the flour and spice blend on a large plate; season with salt and pepper. Stir to combine. 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. 

4 Cook the fish & serve your dish

In a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the coated fish (tapping off any excess flour before adding) and diced zucchini in an even layer. Cook, flipping the fish halfway through and stirring the zucchini occasionally, 5 to 6 minutes, or until the zucchini is softened and the fish is browned and cooked through.* Turn off the heat. Serve the creamy rice topped with the cooked fish and zucchini and marinated tomatoes (including any liquid). Enjoy!

*An instant-read thermometer should register 145°F.

Cook the fish & serve your dish
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