Ingredients
4 (6 oz each) cod fillets, about 1-inch thick
2 tablespoons olive oil, divided
2 tablespoons unsalted butter
4–5 cloves garlic, minced
1 large lemon (zest and juice)
1/4 cup fresh parsley, chopped
1/2 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste
Pinch red pepper flakes (optional)
Instructions
1. 1. Pat cod fillets dry with paper towels. Season both sides with salt and black pepper.
2. 2. Heat 1 tablespoon olive oil in a large oven-safe skillet over medium-high heat until shimmering.
3. 3. Sear cod for 3-4 minutes per side, until golden brown. Do not overcrowd; cook in batches if needed.
4. 4. While fish sears, melt butter in a small bowl. Stir in minced garlic, lemon zest, red pepper flakes (if using), remaining 1 tablespoon olive oil, and lemon juice.
5. 5. Reduce heat to medium-low. Pour lemon garlic butter sauce over cod. Cook 2-5 minutes more, until fish is opaque and flakes easily with a fork. Alternatively, transfer skillet to a preheated 375°F (190°C) oven and bake 5-8 minutes.
6. 6. Remove from heat. Garnish with fresh parsley. Serve immediately with extra lemon wedges if desired.
Notes
Pro tips: Pat fish very dry for best sear; use fresh lemon and garlic for maximum flavor; do not overcrowd the pan; cod is done at 145°F internal temperature. Substitutions: Use haddock, pollock, or tilapia instead of cod; omit butter and use extra olive oil for dairy-free; add cherry tomatoes and olives for a Mediterranean twist. Storage: Refrigerate leftovers in an airtight container for up to 2-3 days. Reheat gently in oven at 275°F or air fryer at 300°F to avoid drying.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Pan-sear
- Cuisine: American
- Diet: Low-carb, Gluten-free, High-protein
Nutrition
- Serving Size: 1 cod fillet with sauce
- Calories: 250
- Sugar: 1 g
- Sodium: 380 mg
- Fat: 14 g
- Saturated Fat: 5 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 4 g
- Fiber: 0 g
- Protein: 28 g
- Cholesterol: 75 mg