Pan-Seared Cod with Herb Butter
Flaky cod fillets seared to golden perfection and drizzled with a rich, vibrant herb butter made with fresh parsley, garlic, and lemon. An elegant main course that's ready in under 20 minutes.
For 4 servings
Prepare the cod fillets.
Thoroughly pat the cod fillets dry with paper towels. This is crucial for getting a perfect sear. Season both sides of each fillet with a pinch of salt and black pepper.
TIPA dry surface ensures the fish sears rather than steams, creating a beautiful golden-brown crust.Make the herb butter.
- In a small saucepan, melt the butter over low heat.
- Once melted, add the minced garlic and cook for about 30 seconds until fragrant, but not browned.
- Remove from heat and stir in the chopped fresh parsley and the juice from half a lemon.
- Set the herb butter aside.
TIPCooking the garlic briefly in the butter mellows its raw bite and infuses the sauce.Sear the cod.
- Heat the olive oil in a large non-stick or cast-iron skillet over medium-high heat until it shimmers.
- Carefully place the seasoned cod fillets in the hot pan, ensuring not to overcrowd it. Cook in batches if necessary.
- Sear for 3-4 minutes on the first side, undisturbed, until a golden-brown crust forms.
- Flip the fillets and cook for another 2-3 minutes, or until the fish is opaque and flakes easily with a fork.
TIPAvoid moving the fish for the first few minutes to allow a proper crust to develop.Serve with herb butter.
Transfer the seared cod to plates. Drizzle generously with the prepared herb butter. Serve immediately with fresh lemon wedges on the side.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best sear, make sure your pan is fully heated before adding the fish.
- 2A fish spatula is very helpful for flipping the delicate fillets without breaking them.
- 3Don't overcook the cod. It's done when it changes from translucent to opaque and flakes easily.
- 4Feel free to add other fresh herbs like dill or chives to the butter sauce for a different flavor profile.
- 5Store any leftovers in an airtight container in the refrigerator for up to 2 days.
Adapt it for your goals.
Healthy
To reduce saturated fat, use 3 tablespoons of butter instead of 6, and add an extra squeeze of lemon for flavor.
dairy freeDairy free
Replace the butter with a high-quality dairy-free butter substitute or use an additional 3 tablespoons of olive oil for the sauce.
quickQuick
Use pre-minced garlic and pre-chopped parsley to save on prep time. The dish is already very quick to make.
Why this is on our healthy list.
Excellent Source of Lean Protein
Cod provides high-quality protein essential for muscle repair, immune function, and overall body maintenance, with very little fat.
Rich in Omega-3 Fatty Acids
Contains EPA and DHA, omega-3 fatty acids that support cardiovascular health by reducing inflammation and improving cholesterol levels.
Supports Brain Health
The combination of omega-3s and B vitamins in cod contributes to healthy brain function and may help reduce cognitive decline.
Frequently asked questions
Yes, pan-seared cod is very healthy. Cod is an excellent source of lean protein and omega-3 fatty acids, which are beneficial for heart and brain health. This recipe uses minimal oil and butter for a light yet flavorful dish.