Simple Pan Seared Cod Recipe
Dive into this Pan Seared Cod recipe that is perfect for anyone enjoying a low carb or keto lifestyle. Quick and easy, this dish features beautifully seared cod fillets, golden and crispy on the outside, tender and flaky within. Cooked in butter with a hint of garlic, it’s full of flavor. Topped with a zesty tomato coulis, it’s a delicious way to keep your meals exciting and health-focused. Pair it with some delicious French-style green beans for a satisfying dinner.
Servings: 4 Servings
Calories: 297kcal
Ingredients
- 4 cod fillets about 6 ounces each
- 4 tablespoons unsalted butter
- 2 cloves fresh garlic minced
- 1 tablespoon olive oil
- salt and freshly ground black pepper to taste
- fresh herbs for garnish such as parsley or basil
- lemon wedges for serving
Instructions
Preparation Steps
- Gather all the tools and ingredients for this recipe.
- Mince garlic.
Cooking Instructions
- Season the fish: Pat the fish fillets dry with paper towels to remove any moisture. Season both sides generously with salt and pepper.
- Heat the pan: Heat 2 tablespoons of butter and olive oil over medium-high heat in a large non-stick skillet. Wait until the butter is foaming but not burning.
- Sauté the fish: Place the seasoned fish fillets in the hot skillet. Cook them for about 3-4 minutes on the first side until they develop a golden crust. Be gentle when you turn them over to avoid breaking the fillets.
- Add flavor: Add the minced garlic and the remaining butter to the pan. Continue to cook the fish, spooning the garlic-infused butter over the fillets as they finish cooking, usually another 3 minutes, depending on thickness.
- Check for doneness: The fish is ready when it’s opaque throughout and flakes easily with a fork. The cooking time may vary based on the thickness of the fillets.
- Plate and serve: Transfer the fillets to plates, spoon the warm tomato coulis over the top, and garnish with fresh herbs. For some extra zing, squeeze a lemon.
- Enjoy your meal: Serve with a side of roasted vegetables or a mixed greens salad to keep everything fresh, light, and low-carb.
Notes
Check out the full recipe for my secret cooking tips, storage and reheating tips, time saving hacks and MUCH MORE!
Nutrition
Serving: 1serving | Calories: 297kcal | Carbohydrates: 1g | Protein: 34g | Fat: 18g | Saturated Fat: 9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 0.5g | Cholesterol: 115mg | Sodium: 90mg | Potassium: 523mg | Fiber: 0.03g | Sugar: 0.02g | Vitamin A: 350IU | Vitamin C: 0.5mg | Calcium: 23mg | Iron: 1mg
