You Need This Now: Easy pan-seared cod with lemon risotto

The holidays are upon us, and that means lots of heavy, celebratory food. It also means busy schedules and less-than-healthy meals as a result.

This week I wanted to share something full of all the things you need -- this dish is packed with protein, it's light and filling, and it packs important ingredients that are important for your mental and physical health. It's also pretty easy and fast to make.

Cod, like most firm white fish, is very low in calories and fat but absurdly nourishing. A four-ounce serving (about the size of a stack of playing cards) is less than 100 calories, provides 20 grams of protein, and 1 gram of fat, and the fat that is there is the best kind. It is also high in:

• B12 - prevents anemia, protects nerve and blood cells, helps vision

• Omega 3 Fatty Acids - Your body can't make these fats, so you have to consume them - they are extremely important for heart health and a slew of other things - click the link to read the NIH fact sheet

• Iodine - essential for thyroid health, which regulates your metabolism

• Niacin - ensures functioning of your nervous system, digestive system, and skin

• Phosphorus - building block of healthy bones and teeth, balances blood pH

• Selenium - powerful antioxidant, supports thyroid and brain health

• Choline - brain health, heart health, quickens the metabolism

*Note: I am obviously not a doctor and this is not medical advice. Click the links above to read more from actual doctors and scientists about these health benefits.

Cod with Lemon Risotto.

I use frozen cod most of the time, which I know the purists say is sacrilege. I got tired of having to guess if the fresh cod at the fish market was on the verge, and with frozen, you always know it's fresh. The trick to using frozen seafood is to defrost it a day ahead of time and make sure you get as much moisture out of it as you can. The dryer it is, the better it will cook. This recipe serves four.

Ingredients:

• 4 cod filets

• 4 servings risotto - use the guide on the bag for serving size

• Juice and zest of 1/2 lemon

• 1 small shallot, diced

• Dash heavy cream

• 1/2 stick of butter

• Salt to taste

• 1/4 cup white wine

• Parsley for garnish (you really do want this - if you don't have it you can substitute dill, basil, or cilantro)

Let's Make It:

• Prepare the risotto, following the package directions. If you have fish stock on hand feel free to add some, otherwise, just prepare it normally.

• Once the risotto is halfway cooked (about 10 minutes in), place a small amount of butter in a heavy-bottomed pan, just enough to coat it.

• Salt the cod filets heavily on both sides, and once the pan is hot, lay them down gently.

• Add the diced shallots to the pan with the cod. Adding it at this point will ensure it doesn't brown too quickly while you're cooking the cod.

• Give the risotto a stir, then add half of the butter to it along with the dash of heavy cream. Add the zest, then add salt to taste.

• Turn the cod after it has had 4-5 minutes to cook. Once turned, add the rest of the butter and the white wine. Let it cook for another 3-4 minutes (depending on thickness).

• Plate the risotto once you are happy with it. Add one filet per serving on top. Drizzle the remaining pan sauce over all.

• Divide the half lemon into four equal wedges. Squeeze over top of each filet.

• Add parsley, a final dash of salt, and serve.