Pan-Seared Cod with Garlic and Spanish Olive Oil
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 ready in about 15 minutes pairs about 6 oz each cod fillets, Spanish extra virgin olive oil, thinly sliced 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
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- 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.
- Step 2: Heat 3 tbsp Spanish extra virgin olive oil in a large nonstick skillet over medium-high heat until shimmering.
- 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.
- 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.
- Step 5: Remove the skillet from heat and drizzle 1 tbsp fresh lemon juice over the fillets.
- Step 6: Serve immediately with the garlic slices and pan oil spooned on top.
Frequently asked questions
How long does Pan-Seared Cod with Garlic and Spanish Olive Oil take to make?
Total time is about 15 minutes (5 min prep + 10 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Pan-Seared Cod with Garlic and Spanish Olive Oil?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep about 6 oz each cod fillets from drying out.
Can I substitute ingredients in Pan-Seared Cod with Garlic and Spanish Olive Oil?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Pan-Seared Cod with Garlic and Spanish Olive Oil for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Pan-Seared Cod with Garlic and Spanish Olive Oil?
Spanish seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
