Pan-Seared Cod with Lemon and Herbs
Perfectly flaky cod fillets seared to a golden-brown crisp, then bathed in a bright, zesty sauce of lemon, garlic, and fresh parsley. A light, elegant main course ready in under 15 minutes.
For 4 servings
Prepare and season the cod.
- Thoroughly pat the cod fillets dry with paper towels.
- Season both sides of each fillet generously with salt and black pepper.
TIPGetting the fish as dry as possible is the key to achieving a perfect golden-brown crust.Sear the cod fillets.
Heat the olive oil in a large non-stick or cast-iron skillet over medium-high heat. Once the oil is shimmering, carefully place the cod fillets in the pan, making sure not to overcrowd it. Cook for 4-5 minutes without moving them.
TIPLet the fish cook undisturbed to form a nice crust before flipping.Finish cooking the cod.
Gently flip the fillets with a thin spatula. Cook for another 2-3 minutes on the second side, or until the fish is opaque and flakes easily with a fork. The internal temperature should reach 145°F (63°C). Transfer the cooked cod to a plate.
Make the lemon-herb sauce.
Reduce the heat to low. Add the minced garlic to the same skillet and cook for about 30-60 seconds until fragrant, stirring constantly to prevent it from burning.
TIPBe careful not to brown the garlic, as it can become bitter.Finish the sauce.
Remove the skillet from the heat. Stir in the lemon juice, lemon zest, and chopped fresh parsley. Swirl the pan to combine everything into a simple sauce.
Serve the pan-seared cod.
Immediately pour the warm lemon-herb sauce over the seared cod fillets. Serve hot with your favorite sides.
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, ensure your pan is properly heated before adding the fish.
- 2A fish spatula is the best tool for flipping delicate fillets without breaking them.
- 3Don't overcrowd the pan. If needed, cook the fish in two batches to ensure it sears rather than steams.
- 4Feel free to add other fresh herbs like dill or chives along with the parsley.
- 5The sauce comes together very quickly, so have all your ingredients ready before you start.
Adapt it for your goals.
Healthy
To reduce fat, use 3 tablespoons of olive oil for the entire recipe and add a splash of water or white wine to the pan when making the sauce.
gluten freeGluten free
This recipe is naturally gluten-free. Always ensure there is no cross-contamination in your kitchen if you have a severe allergy.
quickQuick
Use pre-minced garlic and pre-chopped parsley to save on prep time, making this a true 10-minute meal.
high proteinHigh protein
Serve with a side of quinoa or chickpeas to further boost the protein content of the meal.
Why this is on our healthy list.
Excellent Source of Lean Protein
Cod provides high-quality protein, which is essential for building and repairing tissues, without a high saturated fat content.
Rich in Omega-3 Fatty Acids
The omega-3s found in cod and the monounsaturated fats in olive oil are known to support heart health and reduce inflammation.
Supports Brain Health
Cod is a good source of Vitamin B12 and other B vitamins, which play a crucial role in nerve function and brain health.
Frequently asked questions
Yes, it's a very healthy dish. Cod is a fantastic source of lean protein and omega-3 fatty acids. Pan-searing with heart-healthy olive oil is a much better option than deep-frying.