Pan-Seared Cod with Lemon and Parsley Butter

By AislePrompt Editorial · Published 2026-05-08 · Updated 2026-05-08

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.

Delicate cod fillets pan-seared to golden perfection, topped with a zesty lemon and parsley butter sauce. This British-inspired seafood recipe, ready in about 20 minutes, pairs cod fillets, unsalted butter, fresh parsley for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 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 British cuisine 320 cal/serving

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Ingredients

4, 6 oz each cod fillets
4 tbsp unsalted butter
2 tbsp, finely chopped fresh parsley
2 tbsp lemon juice
2 tbsp olive oil
1 tsp sea salt
1/2 tsp black pepper

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Instructions

Step 1: Pat dry 4 cod fillets (6 oz each) and season both sides with 1 teaspoon sea salt and 1/2 teaspoon black pepper.
Step 2: Heat 2 tablespoons olive oil in a large non-stick skillet over medium-high heat until shimmering. Add the cod fillets skin-side down and cook for 4-5 minutes until the edges are opaque and the skin is crisp.
Step 3: Carefully flip the fillets and cook for another 3 minutes until the fish flakes easily with a fork.
Step 4: While the fish cooks, melt 4 tablespoons unsalted butter in a small saucepan over low heat. Stir in 2 tablespoons freshly squeezed lemon juice and 2 tablespoons finely chopped fresh parsley until combined and fragrant.
Step 5: Remove the cod from the skillet and spoon the lemon parsley butter over each fillet just before serving. Pair with steamed vegetables or boiled new potatoes for a light British-inspired meal.