Pan-Seared Cod with Lemon-Caper Sauce and Wilted Arugula

By AislePrompt Editorial · ·

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 tangy lemon-caper sauce, served over peppery wilted arugula. This French recipe, ready in about 22 minutes, pairs cod fillets, skin removed, 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.

Prep: 10 min Cook: 12 min Serves 4 Mediterranean cuisine 320 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 4 cod fillets and season both sides with 1 tsp salt and 3/4 tsp black pepper.
  2. Step 2: Heat 2 tbsp olive oil in a large nonstick skillet over medium-high heat. Add the cod fillets and cook for 4 minutes per side until golden and opaque. Remove and keep warm.
  3. Step 3: Lower heat to medium and add 2 tbsp unsalted butter, 1 tbsp olive oil, and 2 minced garlic cloves to the pan. Sauté for 1 minute until fragrant.
  4. Step 4: Stir in 2 tbsp drained capers and 3 tbsp fresh lemon juice; cook for 2 minutes until the sauce slightly thickens.
  5. Step 5: Add 4 cups arugula to the pan and toss for 1-2 minutes until wilted but still vibrant.
  6. Step 6: Return the cod to the pan, spoon the lemon-caper sauce over the fillets, and sprinkle 2 tbsp chopped fresh parsley before serving.

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