Serves 4
Prep Time 20 minutes
Cook Time 10 minutes

For the avocado spread:
1 lemon, halved (use one half for the burger as directed below; cut remaining half in wedges)
1 small ripe avocado, peeled, pitted and mashed (about 1/2 cup mashed)
1/4 to 1/2 teaspoon onion powder (or garlic powder)
1/4 teaspoon Sriracha chili sauce, or more to taste
1/8 teaspoon each salt and freshly ground black pepper

For the cod burgers:
Zest of a lemon half, finely grated
2 Tablespoons chopped fresh dill (or 2 teaspoons dried dill)
1/2 teaspoon garlic powder (or onion powder)
1/4 teaspoon each salt and freshly ground black pepper, or more to taste
1 pound Alaska Cod fillets or pieces, fresh or thawed
1 Tablespoon neutral high-heat oil (canola, rice bran or grapeseed oil)
4 toasted whole-wheat buns and a generous 1 cup baby arugula
   OR 4 gem (or butter) lettuce leaves for wraps

Recipe by Michelle Dudash, RDN


Remove Alaska Cod from the refrigerator up to 30 minutes prior to cooking, to take the chill off, and for easier pan release.

Prepare the avocado spread: Finely zest one half of the lemon, reserving it for the cod.  Combine all of the spread ingredients, including squeezing half of the zested lemon into 1 teaspoon juice.  Cut the other lemon half into wedges; reserve it for serving.

Make the cod burgers: Combine the lemon zest, dill, garlic powder, salt and pepper in a small bowl.  Blot the cod with paper towels and place on a large plate.  If needed, cut the largest fillet(s) in half to make a total of 4 pieces.  Rub the cod all over with the seasoning blend.

Heat a large skillet over medium heat; add the oil.  When the oil is shimmering, carefully add the cod to the pan, prettiest side down.  Tilt the pan slightly each way to evenly distribute the oil.  With a spatula, press gently on the centers of the cod.  Cook until the cod is opaque around the edges and releases easily from the pan, about 2 to 4 minutes, depending on the thickness of the cod.  Turn the cod over and cook until the cod begins to flake and is opaque throughout, about 2 to 4 minutes.  Remove cod from pan.

To serve in buns: Spread avocado sauce on cut/toasted sides of all buns.  Layer the bun bottoms with arugula, cod and bun top.  Serve with lemon wedges.

To serve as a wrap: Spoon a small dollop of the avocado spread inside a lettuce wrap to keep the cod in place.  Place the cod onto the lettuce, then top with additional spread.  Wrap into a bundle.