Chef’s Corner: Pan Seared Cod with Tropical Slaw

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Read Time: 2 minutes

Contributed by Tony DiStefano, Director of Culinary Innovation

Light, fresh, and full of bright flavors, this Pan-Seared Cod with Tropical Slaw is a perfect balance of savory and sweet. The cod is seared to golden perfection, tender, flaky, and delicately seasoned then paired with a vibrant tropical slaw made with crisp cabbage, juicy pineapple, and a hint of lime. This dish is as refreshing as it is satisfying.

Recipe: Chef’s Corner: Pan Seared Cod with Tropical Slaw

Ingredients

  • 4 cod fillets (6 oz each)
  • 2 tbsp olive oil
  • 1 tbsp lime juice
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • Salt and pepper to taste

Slaw

  • 2 cups shredded green cabbage
  • 1 cup shredded red cabbage
  • 1 mango, julienned
  • 1/2 cup pineapple, finely chopped
  • 1/4 cup red bell pepper, thinly sliced
  • 1/4 cup fresh cilantro, chopped
  • 1 tbsp lime juice
  • 1 tbsp rice vinegar
  • 1 tsp mirin
  • Salt to taste

Avocado Crème

  • 1 ripe avocado
  • 1/4 cup Greek yogurt
  • 2 tbsp sour cream
  • 1 tbsp lime juice
  • 1 small garlic clove
  • Salt and pepper to taste
  • Splash of water or olive oil for thinning (optional)

Directions

  1. Preheat grill to medium-high heat.
  2. In a small bowl, mix olive oil, lime juice, garlic powder, paprika, salt, and pepper.
  3. Brush the mixture on both sides of the cod fillets.
  4. Grill cod for about 3–4 minutes per side, or until the fish flakes easily with a fork.
  5. Remove from grill and set aside to rest.
  6. In a large bowl, toss together all slaw ingredients.
  7. Chill for 15–30 minutes to allow flavors to blend.
  8. Blend all ingredients in a food processor or blender until smooth and creamy. Adjust thickness with a bit of water or olive oil if needed.

About the Chef

Tony DiStefano joined the Whitsons team back in 2010, working as a Food Service Director. During his time at Whitsons, Tony has transitioned through many roles, currently serving as the Director of Culinary Innovation. Having grown up with a family in the restaurant business, he’s always been around food. After culinary school he ventured out on his own, and his love of sweets led him to the bakery business. After the bakery sold, he was contracted to run bakeries and delis in supermarkets on military bases across the northeast. In his current role, Tony’s most rewarding job is doing guest chef visits at schools. He loves bringing the joy and excitement of wholesome foods to students, so that they can learn that healthy eating can be fun.

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