Description
This easy 30-minute cod recipe features flaky fish pan-seared to golden perfection and finished in a rich lemon garlic butter sauce. It’s a healthy, restaurant-quality dinner that’s simple enough for busy weeknights and elegant enough for guests.
Ingredients
Scale
- 4 cod fillets (about 6 oz each, fresh or thawed if frozen)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup all-purpose flour (or gluten-free flour blend)
- 4 tablespoons unsalted butter
- 2 tablespoons olive oil
- 4 large garlic cloves, minced
- 1 large lemon, juiced and zested
- 1/3 cup chicken or vegetable broth
- 2 tablespoons fresh parsley, chopped
- Optional: 1/8 teaspoon red pepper flakes
- Optional: 1 tablespoon capers
Instructions
- Pat cod fillets dry with paper towels. Season both sides evenly with salt and pepper.
- Place flour in a shallow bowl. Lightly coat each fillet in flour, shaking off excess.
- Heat olive oil in a large skillet over medium-high heat. When hot, add cod fillets. Cook for 2-3 minutes per side, until golden brown and just cooked through. Transfer to a plate and cover loosely with foil.
- Reduce heat to medium. Add butter to the pan. When melted, stir in minced garlic. Sauté for 1 minute until fragrant but not browned.
- Add lemon juice, zest, and broth. Simmer for 2-3 minutes, stirring to scrape up any browned bits. If the sauce looks thin, simmer another minute to thicken slightly.
- Carefully return cod fillets to the skillet, spooning sauce over the tops. Cook for 1 minute to warm through and let flavors meld.
- Sprinkle with chopped parsley. Taste the sauce and adjust lemon, salt, or pepper if needed. Serve hot, spooning extra sauce over each fillet.
Notes
For gluten-free, use a 1:1 gluten-free flour blend. Dairy-free butter works for lactose intolerance. Cod is delicate—flip gently with a thin spatula. Zest lemon before juicing for ease. If sauce breaks, whisk in a splash of broth. For a spicy kick, add red pepper flakes. You can bake cod at 400°F for 12-15 minutes instead of pan-searing.
- Prep Time: 10 minutes
- Cook Time: 15-20 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cod fillet with sauce (about 6 oz)
- Calories: 320
- Sodium: 450
- Fat: 18
- Saturated Fat: 7
- Carbohydrates: 6
- Protein: 28
Keywords: cod, lemon garlic butter, easy dinner, healthy fish recipe, pan-seared cod, weeknight meal, gluten-free option, Mediterranean, seafood