Pan-Seared Cod with Garlic and Spanish Olive Oil

By AislePrompt Editorial · Published 2026-07-27 · Updated 2026-07-27

Tender cod fillets pan-seared in robust Spanish olive oil with garlic and fresh herbs for a simple, flavorful seafood dish. This Spanish-inspired seafood recipe, ready in about 15 minutes, pairs cod fillets, Spanish extra virgin olive oil, garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 240 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.

Ingredients

• 4 pieces, about 6 oz each cod fillets
• 3 tbsp Spanish extra virgin olive oil
• 4, thinly sliced garlic cloves
• 1 tbsp, chopped fresh thyme
• 1 tbsp lemon juice
• 1 tsp salt
• 1/2 tsp black pepper

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Instructions

1. Step 1: Pat dry 4 cod fillets (6 oz each) with paper towels and season both sides with 1 tsp salt and 1/2 tsp black pepper.
2. Step 2: Heat 3 tbsp Spanish extra virgin olive oil in a large nonstick skillet over medium-high heat until shimmering.
3. Step 3: Add cod fillets skin-side down if applicable, and cook without moving for 4-5 minutes until the edges turn opaque and the bottom is golden brown.
4. Step 4: Flip the fillets gently and add 4 thinly sliced garlic cloves and 1 tbsp chopped fresh thyme to the pan. Cook for an additional 3 minutes, spooning the garlic-infused oil over the fish to baste and infuse flavor.
5. Step 5: Remove the skillet from heat and drizzle 1 tbsp fresh lemon juice over the fillets.
6. Step 6: Serve immediately with the garlic slices and pan oil spooned on top.