Pan Seared Cod Fillets with Lemon Butter
Ingredients
For the Fish
- 4 (6-ounces) each boneless, skinless cod fillets , (about 1-inch thick)
- Sea salt or Kosher salt
- 1/4 cup all-purpose flour, or gluten-free flour
- 1/4 teaspoon ground black pepper
- 1 tablespoons vegetable or olive oil
- 1 tablespoon butter
For the Lemon Butter
- 4 tablespoons butter, cut into 4 pieces
- 2 tablespoons lemon juice
- 2 tablespoons capers, drained
- 1 tablespoon chopped fresh parsley
- Lemon slices
Instructions
- To keep the fish warm, turn on the oven to 200ºF (optional but recommended).
- Pat the fish dry and season with salt. Let the fish stand at room temperature for about 10 minutes.
- Combine the flour and the ground pepper in a shallow dish. Coat both sides of the fish lightly with flour. Shake off any excess flour. Place the flour coated fish on a plate or baking sheet pan.
- In a large non-stick skillet heat the oil and butter over high heat. When it shimmers, carefully add the fish to the pan, presentation side down (if your fish had skin, you would sear the side without skin first). Lightly press down on the fish to create a nice sear. Cook, without moving the fish until the edges of the fillet are opaque and the bottom is golden brown, about 3 minutes. With a spatula, gently flip the fish and cook for about 2 minutes or until fish flakes easily. Time will vary depending on the thickness of the fish. The fish internal temperature should reach 135º-140º F. When checked with an instant read thermometer.
- Transfer the fish to a serving plate (if you want to keep the fish warm in the oven, make sure you use an oven-safe plate or a baking dish).
- To make the lemon butter, in the same skillet in a small skillet* melt the butter over medium heat. Cook the butter swirling the skillet for about 1 minute or until the butter starts to get lightly brown. Remove the skillet from the heat and stir in the lemon juice, the capers and half of the parsley. Season to taste with salt and pepper.
- Spoon the lemon butter over the seared fish and sprinkle with the remaining parsley. Serve with lemon slices.
Notes
- Since fish is delicate, feel free to use a non stick pan to prevent the fish from sticking to the pan.
- Make sure you use a large skillet that can accommodate the fish. If needed, cook the cod in batches to prevent overcrowding the pan.
- Instead of using cod, you can make this recipe with any other firm white fish such as tilapia, sea bass or halibut.
- If the pan drippings from pan searing the fish are not too browned, you can make the lemon butter in the same skillet where you cooked the fish.
Nutrition
Calories: 254 kcal, Carbohydrates: 7 g, Protein: 26 g, Fat: 13 g, Saturated Fat: 6 g, Polyunsaturated Fat: 1 g, Monounsaturated Fat: 5 g, Trans Fat: 0.3 g, Cholesterol: 84 mg, Sodium: 256 mg, Potassium: 613 mg, Fiber: 0.4 g, Sugar: 0.2 g, Vitamin A: 410 IU, Vitamin C: 6 mg, Calcium: 30 mg, Iron: 1 mg
