Pan-Seared Cod in Lemon-Garlic Herb Sauce

Quick Summary

A light, nutrient-dense meal featuring flaky Atlantic cod, served over a bed of fluffy jasmine rice. The secret is the pan-emulsified sauce of garlic, lemon, and fresh parsley.

Ingredients

Method

1. 1. Prepare the rice according to package instructions. Keep warm.
2. 2. Pat cod fillets dry with a paper towel. Season both sides with salt and pepper.
3. 3. Heat oil in a large skillet over medium-high heat. Sear cod for 3-4 minutes per side until golden and opaque. Remove and set aside.
4. 4. In the same pan, add garlic and cook for 30 seconds until fragrant. Pour in broth and lemon juice. Simmer for 2 minutes.
5. 5. Whisk in the butter and parsley. Return cod to the pan for 1 minute to glaze. Serve over rice.

Nutrition Snapshot

Frequently Asked Questions

Can I use frozen cod?

Yes, just ensure it is completely thawed and patted dry before cooking.

What can I substitute for rice?

Quinoa or cauliflower rice are excellent, lighter alternatives.

How do I know when the fish is done?

The cod is ready when it turns opaque and flakes easily with a fork.