Description
A quick and easy weeknight dinner featuring pan-seared cod fillets coated in a rich, glossy lemon garlic butter sauce. This restaurant-quality dish is ready in under 20 minutes and is light, fresh, and incredibly satisfying.
Ingredients
- 4 cod fillets (fresh or thawed frozen, thick and firm)
- 1 tsp sea salt (Kosher salt preferred)
- 1/2 tsp black pepper (freshly cracked)
- 2 tbsp all-purpose flour (or almond flour for gluten-free)
- 2 tbsp neutral oil (avocado or grapeseed oil)
- 4 tbsp unsalted butter
- 4–5 cloves garlic (fresh, minced)
- 1/4 cup lemon juice (freshly squeezed from 1–2 lemons)
- 1/4 cup chicken broth (or vegetable broth)
- 1/4 tsp red pepper flakes
- 2 tbsp fresh parsley (flat-leaf, chopped)
Instructions
- Pat the cod fillets dry with paper towels to ensure a good sear. Season both sides generously with sea salt and black pepper.
- Lightly dust each fillet with all-purpose flour, shaking off any excess so it just coats the surface.
- Place a skillet over medium-high heat and add the neutral oil. Heat until the oil shimmers.
- Gently lay the fillets in the pan. Do not move them for the first 2-3 minutes to allow a golden crust to form.
- Flip the fish and cook for another 3-4 minutes until the fish flakes easily with a fork and is opaque throughout. Remove to a plate and tent with foil.
- Reduce heat to medium-low. In the same pan, melt the butter. Add minced garlic and stir constantly for 30 seconds until fragrant (do not burn).
- Pour in the lemon juice and chicken broth, scraping up any browned bits from the bottom of the pan.
- Let the sauce simmer for a minute to thicken slightly. Stir in red pepper flakes and half of the parsley.
- Spoon the sauce over the cooked cod fillets. Garnish with remaining fresh parsley and serve immediately.
Notes
[‘Ensure fish is at room temperature before cooking for even results.’, ‘Do not overcrowd the pan; cook in batches if necessary to maintain a good sear.’, ‘Add garlic last to prevent burning, which makes the sauce bitter.’, ‘For a dairy-free version, substitute butter with olive oil or plant-based butter.’, ‘For a gluten-free version, omit the flour dusting or use almond flour.’, ‘Cod is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).’]
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 cod fillet with sa
- Calories: 280
- Sugar: 1
- Sodium: 450
- Fat: 18
- Saturated Fat: 9
- Carbohydrates: 4
- Protein: 25
Keywords: lemon garlic butter cod, easy seafood recipe, quick weeknight dinner, pan-seared cod, healthy fish recipe, gluten-free dinner, keto-friendly meals