Did you hear the news, peas are now Whole30 compliant! This simple vegetable adds variety, texture, can be prepared quickly, picks up flavors well, and best of all, are very kid-friendly! To welcome spring, I chose bright green vegetables and some light, but satisfying pan-seared cod. Given our recent circumstances (quarantine), I like the idea of putting together a meal that comes from mostly freezer and pantry staples. There are three components to this recipe, but I can assure you, it’s very simple, and comes together very quickly. I used Wild Caught Atlantic Cod from Costco, and frozen peas. You can also use frozen asparagus, but just be sure to monitor while cooking, as it may need less cook time than recommended.

Pan Seared Cod with Spring Vegetables and Mustard Vinaigrette (Whole30+Paleo)

Course: Main Course
Servings: 4


  • 1.5 lbs cod
  • 1 tbsp avocado oil
  • 1 tbsp ghee
  • salt and pepper to taste
Spring Vegetables
  • 1 bunch fresh asparagus cut into 1 inch pieces
  • 5 cloves garlic thinly sliced
  • 1 10 oz bag frozen peas
  • 1 bunch scallions thinly sliced
  • 2 tbsp avocado oil
  • pinch of salt and pepper
Mustard Vinaigrette
  • 1 lemon juiced and divided
  • 1 shallot finely minced
  • 1 tbsp Dijon mustard check label to ensure it is compliant
  • 2 tbsp olive oil extra virgin
  • salt and pepper to taste


Mustard Vinaigrette
  • In a medium bowl, combine the shallot, mustard and 1/2 of the lemon juice, slowly whisk in the olive oil until fully combined, salt and pepper to taste. Add additional lemon juice, if desired, and set aside
Pan Seared Cod
  • Pat the fish with a paper towel, and generously salt both sides
  • Heat a cast iron skillet over high heat for 2 minutes, then add avocado oil, swirling it around to ensure it covers the bottom of the pan
  • Lay the fish down, leaving them untouched for 5 minutes- reduce heat to medium high
  • Ideally, using a metal fish spatula, try to lift the fish. If it does not lift easily, don't force it, give it another 30 seconds to a minute (more if necessary)
  • After filliping, add the ghee and reduce heat to low, spooning the melted ghee overtop of the fish (you will have to tilt the pan to do this). The fish is finished cooking when it is completely opaque
  • Remove fish and set aside
Spring Vegetables
  • Add 2 tbsp avocado oil to the same skillet, reduce heat to low
  • Add scallions, and sliced garlic stirring frequently to prevent garlic from burning (about 3 minutes)
  • Add peas, and a splash of water, gently breaking them apart, so they can cook evenly- about five minutes
  • Add in the asparagus, season with salt and pepper to taste, and allow to cook until tender (but with a little bite), about 5 minutes, stir often
  • Remove from heat, and serve with cod and garnish with mustard vinaigrette if desired