Pan-Seared Cod with Lemon and Parsley Butter Sauce
Lightly pan-seared British cod fillets topped with a bright lemon and parsley butter sauce, perfect for a fresh seafood meal. This british-inspired seafood ready in about 20 minutes blends fillets, 6 oz each cod fillets, sea salt, black pepper into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 280 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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 fillets, 6 oz each cod fillets
- 1 tsp sea salt
- 1/2 tsp black pepper
- 4 tbsp unsalted butter
- 2 tbsp olive oil
- 2 cloves garlic cloves
- 1/4 cup fresh flat-leaf parsley
- 2 tbsp lemon juice
- 1 tsp lemon zest
Instructions
- 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.
- Step 2: Heat 2 tbsp olive oil in a large skillet over medium-high heat until shimmering. Add cod fillets skin-side down and cook for 4 minutes without moving until edges are crisp.
- Step 3: Flip fillets and cook for another 3 minutes until fish is opaque and flakes easily.
- Step 4: Reduce heat to low and add 4 tbsp unsalted butter, 2 minced garlic cloves, 1/4 cup chopped fresh flat-leaf parsley, 2 tbsp lemon juice, and 1 tsp lemon zest to the pan.
- Step 5: Spoon the melted lemon-parsley butter over the cod for 1 minute until fragrant and well coated. Serve immediately.
Frequently asked questions
How long does Pan-Seared Cod with Lemon and Parsley Butter Sauce take to make?
Total time is about 20 minutes (10 min prep + 10 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Pan-Seared Cod with Lemon and Parsley Butter Sauce?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
Can I substitute ingredients in Pan-Seared Cod with Lemon and Parsley Butter Sauce?
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 Lemon and Parsley Butter Sauce 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 Lemon and Parsley Butter Sauce?
British 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.
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