Pan-Seared Cod with Lemon-Caper Butter Sauce

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

Delicate cod fillets pan-seared and topped with a tangy lemon-caper butter sauce, inspired by coastal British seafood traditions. 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 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.

Ingredients

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

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Instructions

1. Step 1: Pat dry 4 cod fillets and season both sides evenly with 1 tsp sea salt and 1/2 tsp black pepper.
2. Step 2: Heat 2 tbsp olive oil in a large non-stick skillet over medium-high heat. When shimmering, add the cod fillets skin-side down and cook for 4 minutes without moving until the edges turn opaque and the skin is crisp.
3. Step 3: Flip the fillets carefully and cook for an additional 3 minutes until the fish flakes easily with a fork.
4. Step 4: Remove the pan from heat and add 4 tbsp unsalted butter, 2 tbsp fresh lemon juice, and 2 tbsp capers to the skillet. Swirl the pan gently until the butter melts and the sauce coats the cod.
5. Step 5: Spoon the lemon-caper butter over the fish and garnish with 2 tbsp chopped fresh parsley before serving.