Pan-Fried Cod with Lemon Garlic Sauce and Wilted Spinach

By AislePrompt Editorial · Published 2026-06-26 · Updated 2026-06-26

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

Tender cod fillets pan-fried until golden, served with a zesty lemon garlic sauce and fresh wilted spinach for a light, elegant dinner. This Mediterranean-inspired seafood recipe (low carb, gluten free option), ready in about 25 minutes, pairs cod fillets, salt, black pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 2, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 15 min Serves 2 Mediterranean cuisine 280 cal/serving

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Ingredients

2 pieces, about 6 oz each cod fillets
3/4 tsp, divided salt
1/2 tsp, divided black pepper
1/4 cup all-purpose flour
2 tbsp olive oil
2 tbsp unsalted butter
2 cloves, minced garlic cloves
3 tbsp, freshly squeezed lemon juice
1 tbsp, chopped fresh parsley
4 cups fresh baby spinach
2 tbsp water

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Instructions

Step 1: Pat dry 2 cod fillets (about 6 oz each), season both sides with 1/2 tsp salt and 1/4 tsp black pepper. Lightly dredge each fillet in 1/4 cup all-purpose flour, shaking off excess.
Step 2: Heat 2 tbsp olive oil in a large nonstick skillet over medium-high heat until hot but not smoking. Add cod fillets and cook for 3-4 minutes per side until golden brown and cooked through. Remove fillets and keep warm.
Step 3: Reduce heat to medium, add 2 tbsp unsalted butter to the skillet. Once melted, stir in 2 minced garlic cloves and sauté for 30 seconds until fragrant.
Step 4: Add 3 tbsp freshly squeezed lemon juice to the skillet, scraping up browned bits from the pan. Stir in 1 tbsp chopped fresh parsley and season with remaining 1/4 tsp salt and 1/4 tsp black pepper.
Step 5: In a separate skillet, heat 1 tbsp olive oil over medium heat. Add 4 cups fresh baby spinach and 2 tbsp water, sautéing for 2-3 minutes until spinach is wilted but still bright green.
Step 6: Plate the cod fillets on a bed of wilted spinach and drizzle with the lemon garlic sauce before serving.