20-Minute Pan-Seared Fish with Pomegranate Salsa
This Pan-Seared Fish with Pomegranate Salsa provides 2g protein and 94 calories per serving — a light option for when you're managing total calorie intake. Preps 4 servings in 20 minutes on the stovetop, fitting into evening meal rotations without disrupting your macros. Ideal for cut phases where you need volume without excess calories.
Ingredients
- •Cod, Fillet
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Pomegranate Arils(240g)
- •Cilantro, Fresh(80g)
- •Yellow Onion(60g)
- •JalapeñO Pepper
- •Lime Juice, Fresh
- •Pinch Each Of: Ground Cumin, Kosher Salt And Freshly-Cracked Black Pepper
Instructions
- 1Dice the onion and jalapeño pepper into small pieces, then combine with the pomegranate arils, fresh cilantro, and lime juice in a large mixing bowl. Toss until evenly combined and set aside.
- 2Pat the cod fillets dry with paper towels and sprinkle evenly on both sides with salt and pepper.
- 3Heat the olive oil in a large sauté pan over medium-high heat until shimmering, about 2 minutes.
- 4Place the cod fillets in the pan and cook for 5–6 minutes on the first side until golden brown and the edges turn opaque.
- 5Carefully flip the fillets and cook for 2–3 minutes over medium-high heat until the fish flakes easily with a fork and the internal temperature reaches 145°F.
- 6Transfer the cooked cod fillets to a clean cutting board and cool for 2 minutes, then divide evenly into 4 airtight containers while warm.
- 7Top each portion of fish with equal amounts of the pomegranate salsa, dividing any remaining liquid evenly.
- 8Seal the containers and refrigerate until ready to serve, or enjoy immediately.
Nutrition — Per Serving
94
calories
2g
protein
5g
fat
- Carbohydrates
- 13g
- Saturated fat
- 0.6g
- Sodium
- 12 mg
- Dietary fiber
- 3.2g
4 servings per batch · ~99g each
Macro data sourced from USDA FoodData Central
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How much protein does 20-Minute Pan-Seared Fish with Pomegranate Salsa have per serving?
This recipe is primarily a vegetable and fruit base—each serving contains only 2g protein, 94 calories, 5g fat, and 13g carbs. It functions better as a side dish or salad component than as a standalone protein source.
How long does 20-Minute Pan-Seared Fish with Pomegranate Salsa take to prep?
Total time is 20 minutes on the stovetop with 4 servings per batch, giving you roughly 5 minutes of active time per serving when prepped for the week. This is best paired with a dedicated protein source for complete meals.
Is 20-Minute Pan-Seared Fish with Pomegranate Salsa good for fat loss?
At 94 calories per serving, this recipe is an excellent low-calorie vegetable and fruit base that supports fat loss when paired with a high-protein main dish. The micronutrient density helps manage hunger while maintaining a calorie deficit.
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