Pan-Seared Cod with Lemon-Caper Butter Sauce and Wilted Spinach

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Delicate pan-seared cod fillets topped with a bright lemon-caper butter sauce, served alongside tender wilted spinach for a light and elegant seafood meal. This mediterranean-inspired seafood ready in about 25 minutes blends (6 oz each), skin removed cod fillets, divided salt, divided 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.

Prep: 10 min Cook: 15 min Serves 4 Mediterranean cuisine 280 cal/serving
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Ingredients

Instructions

  1. Step 1: Pat dry 4 cod fillets and season both sides with 1 tsp salt and 1/2 tsp black pepper. Lightly dust each fillet with 1/4 cup all-purpose flour, shaking off excess.
  2. Step 2: Heat 2 tbsp olive oil and 2 tbsp unsalted butter in a large nonstick skillet over medium-high heat until butter foams.
  3. Step 3: Add cod fillets and cook for 4-5 minutes on the first side until golden and easily releases from the pan. Flip and cook for another 3-4 minutes until fish is opaque and flakes easily with a fork. Remove fish to a warm plate.
  4. Step 4: Reduce heat to medium and add 2 tbsp unsalted butter, 2 minced garlic cloves, 3 tbsp fresh lemon juice, and 2 tbsp drained capers to the skillet. Stir and cook for 1-2 minutes until sauce thickens slightly and is fragrant.
  5. Step 5: Remove skillet from heat and stir in 2 tbsp chopped fresh parsley.
  6. Step 6: In a separate large skillet, heat 1 tbsp olive oil over medium heat. Add 6 cups baby spinach and 2 tbsp water, sautéing for 2-3 minutes until spinach is wilted but vibrant. Season with 1/2 tsp salt and 1/2 tsp black pepper.
  7. Step 7: Serve cod fillets drizzled with lemon-caper butter sauce alongside the wilted spinach.

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Frequently asked questions

How long does Pan-Seared Cod with Lemon-Caper Butter Sauce and Wilted Spinach take to make?

Total time is about 25 minutes (10 min prep + 15 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-Caper Butter Sauce and Wilted Spinach?

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-Caper Butter Sauce and Wilted Spinach?

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-Caper Butter Sauce and Wilted Spinach 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-Caper Butter Sauce and Wilted Spinach?

Mediterranean 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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