Pan-Seared Cod
Flaky white cod fillets seared to golden perfection in a buttery, garlicky pan sauce. This elegant yet simple dish delivers restaurant-quality results in just 20 minutes, making it perfect for busy weeknights or impressive dinner parties.
Prep Time : 10 min
Cook Time : 10 min
Servings : 4
10 min
10 min
4
Ingredients
For the Cod
• 800g cod fillets (4 portions, about 200g each, 3cm thick)
• 10g fine sea salt — this one on Amazon
• 4g freshly ground white pepper
• 40g all-purpose flour
For the Pan Sauce
• 30ml olive oil — this one on Amazon
• 50g unsalted butter
• 4 garlic cloves, minced
• 30ml lemon juice
• 25g fresh parsley, chopped
• 15g capers, drained — this one on Amazon
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Directions
- Prepare the Cod
Pat the 800g cod fillets completely dry with paper towels to remove all moisture. Season both sides evenly with 10g fine sea salt and 4g freshly ground white pepper. Dust the fillets lightly with 40g all-purpose flour, then shake off any excess flour for a thin, even coating. - Heat the Pan
Heat 30ml olive oil in a large non-stick skillet over medium-high heat until shimmering but not smoking. The oil should be hot enough that the fish sizzles immediately upon contact. - Sear the First Side
Place the cod fillets in the pan presentation-side down, laying them away from you to avoid oil splatter. Cook for 4 minutes without moving or touching the fillets, allowing a golden crust to develop. - Flip and Add Butter
Carefully flip the fillets using a thin fish spatula. Immediately add 50g unsalted butter to the pan. Once the butter begins foaming, add the 4 minced garlic cloves and cook for 30 seconds until fragrant. - Baste the Fish
Tilt the pan slightly and use a spoon to continuously baste the fish with the foaming garlic butter for 2-3 minutes. The fish is done when it flakes easily with a fork and is opaque throughout the thickest part. - Finish with Pan Sauce
Transfer the cooked fish to individual serving plates. Add 30ml lemon juice, 25g chopped fresh parsley, and 15g capers to the remaining butter in the pan. Swirl to combine, then spoon the sauce generously over each fillet and serve immediately.
*Notes :
- Cod is delicate and can break apart easily, so handle gently and use a quality non-stick pan or well-seasoned cast iron to prevent sticking.
- White pepper blends seamlessly into the fish for a cleaner presentation than black pepper, though black pepper works perfectly fine if that’s what you have.
- The flour coating creates the coveted golden crust and also helps thicken the pan sauce slightly for better coating.
- Watch the cooking time carefully—cod becomes dry and tough when overcooked; it should just barely flake and still be moist inside.
- Ensure fillets are similar thickness for even cooking; if some are thinner, remove them from the pan earlier.
Nutrition Facts
( per serving )
Calories
~359 kcal
Protein
37 g
Fat
18 g
Carbs
9 g
Calories
~359 kcal
Protein
37 g
Fat
18 g
Carbs
9 g
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Pan-Seared Cod
Ingredients
Method
- Pat the 800g cod fillets completely dry with paper towels to remove all moisture. Season both sides evenly with 10g fine sea salt and 4g freshly ground white pepper. Dust the fillets lightly with 40g all-purpose flour, then shake off any excess flour for a thin, even coating.
- Heat 30ml olive oil in a large non-stick skillet over medium-high heat until shimmering but not smoking. The oil should be hot enough that the fish sizzles immediately upon contact.
- Place the cod fillets in the pan presentation-side down, laying them away from you to avoid oil splatter. Cook for 4 minutes without moving or touching the fillets, allowing a golden crust to develop.
- Carefully flip the fillets using a thin fish spatula. Immediately add 50g unsalted butter to the pan. Once the butter begins foaming, add the 4 minced garlic cloves and cook for 30 seconds until fragrant.
- Tilt the pan slightly and use a spoon to continuously baste the fish with the foaming garlic butter for 2-3 minutes. The fish is done when it flakes easily with a fork and is opaque throughout the thickest part.
- Transfer the cooked fish to individual serving plates. Add 30ml lemon juice, 25g chopped fresh parsley, and 15g capers to the remaining butter in the pan. Swirl to combine, then spoon the sauce generously over each fillet and serve immediately.
Notes
- Cod is delicate and can break apart easily, so handle gently and use a quality non-stick pan or well-seasoned cast iron to prevent sticking
- White pepper blends seamlessly into the fish for a cleaner presentation than black pepper, though black pepper works perfectly fine if that’s what you have
- The flour coating creates the coveted golden crust and also helps thicken the pan sauce slightly for better coating
- Watch the cooking time carefully—cod becomes dry and tough when overcooked; it should just barely flake and still be moist inside
- Ensure fillets are similar thickness for even cooking; if some are thinner, remove them from the pan earlier