Pan-Seared Cod with Citrus and Fresh Herb Salsa Verde

By AislePrompt Editorial · ·

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 drafted and published.

Tender cod fillets pan-seared to golden perfection, topped with a zesty citrus and herb salsa verde that brightens every bite. This Mediterranean-inspired seafood recipe, ready in about 20 minutes, pairs cod fillets, olive oil, sea salt for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 250 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. 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: 10 min Serves 4 Mediterranean cuisine 250 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 4 cod fillets (6 oz each) and season both sides with 1 tsp sea salt and 1/2 tsp black pepper. Heat 3 tbsp olive oil in a large skillet over medium-high heat until shimmering.
  2. Step 2: Place cod fillets skin-side down (if skin-on) in the skillet and sear for 4 minutes without moving until the edges are crispy and golden. Flip and cook for another 3 minutes until opaque and cooked through, then transfer to a warm plate.
  3. Step 3: In a small bowl, combine 2 tbsp lemon juice, 1 tsp orange zest, 1/4 cup finely chopped flat-leaf parsley, 2 tbsp finely chopped fresh mint, 2 tbsp chopped capers, and 1 minced garlic clove. Stir until well mixed.
  4. Step 4: Spoon the citrus and herb salsa verde generously over the cooked cod fillets and serve immediately.

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