Sunday, March 23, 2014

Sautéed Lemon Butter Wild-Caught-Cod & Basil Balsamic Greens

This a simple 20 minute dish that is perfect for lunch or dinner any day of the week. I love Cod because of it's light taste and meaty flakes but feel free to substitute any Wild Caught fish (note that the cooking times may vary). Using just a few drops of DoTerra Lemon & Basil essential oils, I was able to flavor the entire dish!  Cooking with essential oils is like cooking with fresh fruits and vegetables but they last longer and cost less (in the long run).  Paired with a light Basil Balsamic Vinaigrette, this dish is the perfect spring meal. Enjoy!

Ingredients (Serves 1, feel free to double or triple the recipe ect):
1 fillet wild caught fish, I used cod
1 tbs olive oil
2tsp organic butter
2-3 drops DoTerra Lemon Essential Oil (can be purchased here)
Fresh ground sea salt & cracked black pepper

1 handful organic spinach
1 handful organic kale
1 handful organic arugula
1/2 avocado salted and diced
1/2c Campari or cherry tomatoes, quartered
2tbs pine nuts (optional)

Basil Balsamic Vinaigrette (this makes a big batch you can save):
1/4c organic extra virgin olive oil
1/4c high quality balsamic vinegar (I recommend visiting a local oil & vinegar store)
1-2 drops DoTerra Basil Essential Oil (can be purchased here)
Fresh ground sea salt & cracked black pepper

Note: Only purchase DoTerra essential oils for cooking because they are Certified Pure Therapeutic Grade oils made organically without pesticides or additives. If you aren't interested in the wonderful world of essential oils, you can use fresh organic lemon juice/rind & fresh basil leaves. Note that the vinaigrette will need to be stored in the refrigerator & will not keep fresh as long.

1. Make your vinaigrette: In a jar, pour in oil, vinegar & essential oil. Close with a lid & shake. Add salt & pepper to taste.
2. Put together your salad: greens topped with tomatoes, avocado & pine nuts. Set aside.
3. Head a skillet over medium high heat with 1tbs olive oil. When hot add your fish. Melt butter and add essential oils in a small glass dish. Add a bit of salt and pepper. Stir well. When fish has turned a
deep golden brown on one side (2-3min), flip and pour the lemon butter over the top of the fish. Cover with a lid, turn the heat down to medium low and cook until done (fish will flake with a fork). The time will depend on the thickness of your fish... For a 1 inch fillet, maybe 2-4 more minutes.
4. Place fish over salad and drizzle with vinaigrette. Alternatively, toss your salad with the dressing and then place fish on top. Yum!!

Where to learn about essential oils:
Check out my new blog Aroma Nurse or purchase the oils at My DoTerra Wellness Store or contact me at

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