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 recipe, ready in about 20 minutes, pairs cod fillets, sea salt, black pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 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 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
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Equipment for this recipe
Top-rated tools to make this recipe successfully.
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). 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 Lemon and Parsley Butter Sauce?
Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.
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.
