Crispy-edged, flaky, and bathed in garlic butter — pan-seared cod is restaurant elegance in 15 minutes. The secret is a ripping-hot pan and not touching the fish until the crust forms. Light, high-protein, and endlessly versatile.
Ingredients
- 4 cod fillets (6 oz each), patted very dry
- 3 tablespoons unsalted butter
- 2 tablespoons olive oil
- 4 cloves garlic, thinly sliced
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon paprika
- 1/4 teaspoon cayenne (optional)
- Juice of 1/2 lemon
- 2 tablespoons fresh parsley, chopped
- Lemon wedges, for serving
Instructions
- Prep the fish: Pat the cod completely dry with paper towels — moisture is the enemy of a good sear. Season both sides with salt, pepper, paprika, and cayenne.
- Sear: Heat the olive oil in a large skillet over medium-high heat until shimmering. Lay the fillets down and cook undisturbed for 3-4 minutes until deeply golden.
- Flip and butter: Flip carefully. Add the butter and sliced garlic to the pan. As the butter melts and foams, spoon it over the fish for 2-3 minutes until the cod flakes easily and reaches 145°F (63°C).
- Finish: Squeeze lemon juice over the fish, sprinkle with parsley, and serve immediately with the garlic butter spooned on top.
Pro tip: If your fillets are thin, reduce the heat slightly after the flip so the garlic doesn’t burn before the fish is done. Cod continues cooking off the heat — pull it the moment it flakes.
Estimated nutrition per serving: 320 calories, 40g protein, 14g fat, 2g carbohydrates.
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