Perfectly Seared High-Protein Cod Bites

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Perfectly Seared High-Protein Cod Bites

Prep time: 10 mins | Cook time: 8 mins | Servings: 2

Ingredients

The Fish:

  • 1 lb (450g) Cod Fillets (from ALDI, cut into thick bite-sized chunks)

  • 1 tbsp Olive Oil or Avocado Oil (for high-heat searing)

  • 1 tbsp Grass-fed Butter (optional, for finishing)

The “High Protein” Dry Rub:

  • 1 tsp Smoked Paprika (for that deep red color)

  • 1/2 tsp Garlic Powder

  • 1/2 tsp Onion Powder

  • 1/4 tsp Cayenne Pepper (optional, for heat)

  • 1/2 tsp Sea Salt & Black Pepper

The Protein Dipping Sauce:

  • 1/2 cup Non-fat Greek Yogurt (The high-protein secret!)

  • 1 tbsp Fresh Dill or Parsley, finely chopped

  • 1 tsp Lemon Juice

  • 1/2 tsp Garlic Salt

Instructions

  1. Prep the Fish: Pat the cod fillets extremely dry with paper towels. This is the secret to getting that dark, crispy crust shown in your photo. Cut them into thick, uniform chunks.

  2. Season: In a small bowl, mix the paprika, garlic powder, onion powder, cayenne, salt, and pepper. Dredge the cod pieces in the seasoning until they are heavily coated on all sides.

  3. The Sear: Heat a cast-iron or non-stick skillet over medium-high heat with the oil. Once the pan is shimmering hot, add the cod.

  4. Don’t Touch: Let them sear undisturbed for 3-4 minutes until a dark crust forms. Flip gently and cook for another 2-3 minutes. If using butter, toss it in during the last minute and baste the fish.

  5. Mix the Dip: While the fish rests for 60 seconds, whisk together the Greek yogurt, herbs, lemon juice, and garlic salt.

  6. Serve: Plate the cod bites hot with the cool yogurt dip on the side.

Why this works for your goals:

  • Cod is roughly 18-20g of protein per 100g with almost zero fat.

  • Greek Yogurt replaces mayo or tartar sauce, adding another 10-12g of protein to the meal while keeping calories low.

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