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Pan-seared cod fillets and tender potatoes in a creamy rosemary sauce garnished with parsley

High Protein Cod & Potatoes in Rosemary Cream Sauce

Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4 servings
Calories 420 kcal

Ingredients
  

  • 600 g Atlantic cod fillets, cut into 4 portions
  • 500 g Yukon Gold potatoes, peeled and cubed into 1-inch pieces
  • 250 g Plain non-fat Greek yogurt
  • 100 ml Low -sodium chicken broth
  • 2 cloves Garlic , minced
  • 1 tablespoon Fresh rosemary, finely chopped
  • 1 tablespoon Olive oil
  • 1 teaspoon Lemon zest
  • Salt and black pepper to taste
  • Fresh parsley for garnish

Instructions
 

  • Boil potato cubes in salted water for 10-12 minutes until fork-tender, then drain and set aside.
  • Season cod fillets evenly with salt, pepper, and lemon zest.
  • Heat olive oil in a large non-stick skillet over medium-high heat and sear cod for 3-4 minutes per side until the internal temperature reaches 145 degrees Fahrenheit.
  • Remove fish from the skillet and set aside; reduce heat to medium and sauté minced garlic and rosemary for 1 minute until fragrant.
  • Whisk in the chicken broth and Greek yogurt until a smooth sauce forms, ensuring the heat is not too high to avoid yogurt curdling.
  • Add the cooked potatoes to the skillet, tossing gently to coat in the rosemary cream sauce.
  • Return cod fillets to the pan, simmer for 2 minutes to incorporate flavors, and garnish with fresh parsley before serving.