My simple recipe for pan seared cod with lemon sauce is a fast weeknight dinner which is full of flavor! Tender fish, golden brown crust, and a lemon, caper, and parsley sauce perfect for spooning over rice or pasta or sopping up with some crusty bread.
I love thick-cut cod for dinner. It’s meaty, versatile, and low in fat. All of which makes cod a regular in my dinner rotation. However it always seems so simple, so I haven’t posted very many cod recipes here!
A few, like my parents’ all time favorite of my recipes: Oven Fried Cod with Cara Cara Salsa; and a great Baked Mediterranean Cod (one dish meal!) have made the cut. But I really need to share some of my other cod recipes.
Luckily, for all fish recipe fans out there, I have been looking at my diet and have decided to bring my cooking more in line with the Mediterranean Diet. I’ve always taken inspiration from that diet, but it’s time to work more Mediterranean diet recipes into my life and into my cooking blog.
What does it mean to follow the Mediterranean diet?
- More fish
- More vegetarian/vegetable recipes
- More grains
- More simple, fruit forward desserts
So, I have been working on fish and seafood recipes, grain bowls, salads, vegetable soups, and fruit desserts. All foods I’ve been making right along, but I’m putting them more in the forefront of our daily meals, and making fewer meat-based meals and sugary treats.
Don’t worry though! I’m not going to entirely give up baking (I love it too much) or Italian-American comfort food (I did just post a totally awesome short rib ragu). However, we could all do with more whole grains, more fish, more vegetables, and less sugar/cream in our lives.
Yes? Good! Let’s start with some cod with lemon sauce. 🙂
Baked vs Fried
The concept for this recipe started with the idea of a pan seared then baked cod, rather similar to my pan roasted chicken thigh recipes. And this can work if you are doing a proper breading on the cod which will act like the skin of the chicken. But, with dredged cod, no matter what I did the flour was gummy and the cod was soggy rather than crispy. This just would not do!
Other than that, the flavor was good. We liked the seasoned flour and the lemon sauce with the cod. Which meant that a simple shift was in order. Instead of searing then baking, just searing gave me crispy, golden-brown cod with fully cooked flour.
For cod dredged in flour? The answer is clear. Frying wins over baking.
How to pan sear cod without sticking?
Cast iron!
Seriously, a well seasoned cast iron pan is amazing. You can cook fish with little or no sticking (sometimes a bit of coating sticks, but that just makes the sauce better), use high heat, and pop it in the oven if you want. Cast iron is the best and everyone should have a pan or two.
How do you wash cast iron?
Worried about cleaning your cast iron?
Don’t! Cast iron does need a little maintenance, but you can use soap and you can use a scrubby sponge to get it clean. I scrub my cast iron every time I use it and it’s well seasoned and cooks like a dream.
The secret is to wipe it down with vegetable oil, wipe most of that off (you want the thinnest coat possible), and heat it on the cook top for a few minutes to get all the water evaporated after you scrub it. That will keep your cast iron happy! (And – if you need an extra deep cleaning – you can pour in some kosher salt and some oil and then scrub it with a paper towel. That gets it especially shiny. 🙂 It’s also a great plan if you want to go from…say cooking fish to making dessert in your cast iron.)
This meal takes me about 30 minutes to make, including steaming up some veggies and making the orzo. And it’s a family pleasing favorite around here. Win/win in my book!
If you try my recipe for Pan Seared Cod with Caper, Parsley, and Lemon Sauce, I would love to hear from you in the comments with your experience and rating! And I’m happy to answer any questions you might have.
You can connect with me by subscribing to my emails (see the form in the sidebar or below the recipe card), liking my FACEBOOK page, or by following me on PINTEREST.
– Happy Eating, Annemarie
Thick cut cod is pan seared in a mixture of olive oil and butter to produce a golden brown crust and then served with a lemon, parsley, and caper sauce to make a simple and healthy weeknight meal.
- 1 1/2 lb thick cut cod fillet, cut into 4-5 pieces
- 4 tbsp fresh lemon juice, divided, one tbsp for the fish and 3 tbsp for the sauce
- 2-3 tbsp olive oil
- 1 tbsp unsalted butter
- 5 medium cloves garlic, chopped
- 2 tbsp capers
- 1/2 cup dry vermouth, or dry white wine
- 1/2 cup chopped fresh parsley
- 1/2 cup all-purpose flour
- 1 tsp cumin
- 1 tsp paprika
- 1 dash cayenne powder
- 1 tsp dried thyme
- 1 tsp kosher salt
- 1/4 tsp fresh ground black pepper
Sprinkle one tablespoon of lemon juice over the cod fillets and set them aside while you prepare the rest of the ingredients. Allow the lemon juice to sit on the cod at least 15 minutes, up to 30 minutes.
In a shallow bowl, mix together all the seasoned flour ingredients. Pat the fish dry and dredge in the seasoned flour, shaking off the excess.
Heat 2 tablespoons of olive oil and the butter in a cast iron skillet over medium-high heat until the pan is hot and the oil is shimmering. Add the cod and cook for 5-6 minutes on the first side. The fish will take a couple of minutes to release from the pan. Once it does, keep an eye on it and check for browning. When it's a deep, golden brown, turn the fish.
Continue cooking the fish on the other side until it is browned and the fish is cooked through, about another 5-6 minutes. Add another tablespoon of olive oil if needed.
Remove the fish to a serving dish and let it rest while you make the sauce.
Add the garlic and capers to the pan and cook, stirring constantly for 30 seconds. Add the vermouth to deglaze. Bring it to a boil and scrape up all the browned bits from the bottom of the pan. Boil for 1 minute. Then add the lemon juice and parsley. Stir to combine and bring to a boil again. Immediately pour the sauce over the fish and serve.
- Thick cut cod is often called captain's cut cod. If you can't find thick cut cod, you can use thinner pieces, just reduce the cooking time. Either way, try to find pieces which are all the same thickness so they all cook together.
- I like to serve this recipe with some simple cooked orzo tossed with olive oil and a steamed vegetable.
Joel says
If I make this again, I will cut way down on the lemon. The sauce was too lemony and overpowering. However, letting the fish sit with lemon juice on it followed by the excellent blend of seasonings in the flour mixture? The fish was excellent. I thought the cumin would be too powerful and it smelled that way when it first starts cooking, but no, it was great! Thanks for sharing!
justalittlebitofbacon says
I’m glad you enjoyed it! We like it very lemony, but I know it’s not for everyone. 🙂
Plowboy says
I made this last night for supper. The meal was very good. I live in the Midwest where cod is usually old and fishy, the flavors made this very clean. So easy and flavorful. Loved the sauce. Next time I may add a bit of cream to the sauce, regardless this recipe is a keeper for me. Very good.
justalittlebitofbacon says
I’m happy this recipe can make even older cod taste great! And I think a little cream would be a great addition. 🙂
Stacy Brasfield says
Yum! This recipe was excellent. Simple to follow and full of flavor. I had extra sauce, which I was able to put to good use in another dish the next day. As I am allergic to dairy, I substituted coconut oil for the butter, and it was amazing! Thanks!
justalittlebitofbacon says
Thank you for the review and I’m glad you enjoyed the recipe as much as we did. 🙂 (And it’s good to know that coconut oil subs in well for the butter.)
Carmella says
This was incredibly delicious and easy to make! I had never cooked cod because it is so mild but your flavors were perfect. Thank you so much for a new recipe in our rotation.
I didn’t have vermouth or white wine on hand so I substituted broth and also added about 4 cups of baby spinach. I cooked it down and thickened it with some of the seasoned flour mixture. It was perfect with crusty olive bread and a green salad.
justalittlebitofbacon says
Lovely! The spinach sounds like a great addition. We do love cod here, but we also love to add lots of flavor to it since it is so mild.
Amanda says
I’ve heard such great things about the Mediterranean diet. It seems like such a healthy and delicious way to eat. This cod is simply stunning, and while I’ve been trying to watch my carbs, I know that I would not be able to resist dipping crusty bread into that sauce (all good things in moderation, right?). Looking forward to making this after my next trip to the seafood market.
Dana says
This cod looks incredible! I’m such a sucker for capers and lemon. This actually sounds just like a pescetarian spin on chicken piccata! I make this *almost* exact recipe for myself whenever I made chicken piccata for my husband. It’s one of his favorite dishes, and it works so well with fish so I can indulge too. Now I’m hankering for this. I think I need to make it soon!
Tracy says
Oh my gosh this look ssoooo delicious and SO the kind of food I need to eat more of. Thanks for the tips on the Mediterranean diet! Definitely a healthier diet!!
Jennifer says
This recipe looks like a dream! I love a crusty fish and served with that wild rice, oh yum! The seasoned flour definitely will give it that delicious crust, but the white wine, lemon juice and capers will take the flavor to another level. This recipe looks light and healthy, but also comforting at the same time. I can’t wait to try it!
Tina says
We definitely need to eat more mediterranean. It’s a great concept. I have several cast iron skillets, in fact I got rid of my conventional skillets all together. If they ever start to stink, like after cooking fish, you can bake them for 30 minutes in a hot oven, 350F I think, and the chemical that causes that stink burns off. I learned that from Americas Test Kitchen, it works! Thanks for sharing your recipe, it looks fantastic!
Brandy says
I swear by my cast iron for everything! That crust you achieved on your cod is to die for, I swear a good crust is the only reason to eat fish. You have some wonderful flavors going on here and it would pair so wonderful with a simple veggie and salad for dinner.
Leah says
This sounds like a delicious fish meal. I don’t cook with fish very often, so I appreciate the tips that you give for how to cook it. The flavors sound so easy and could go with so much on the side, thanks for the inspiration.
Gloria @ Homemade & Yummy says
First your pictures are beautiful. Love the crust on that fish. This is so much better than any takeout of fish and chips.
Healthy and delicious. Can’t wait to give this a try.
Sarah says
Hooray for the Mediterranean diet! That’s basically how I always eat. And this cod looks DIVINE- I can’t wait to try this!!
Lisa | Garlic + Zest says
I need to incorporate more fish and vegetables into my diet and this lovely dinner looks like the perfect place to start. You’ve gotten such a beautiful golden crust on the cod (one of my favorite fish — because it’s so meaty and flaky) The mediterranean flavors you’ve incorporated make this a real winner for me — capers are the perfect briny bite. I have two cast iron skillets — that now have an immediate goal. Making this pan-seared cod for dinner this weekend.
Thao @ In Good Flavor says
I wish I could use my cast iron more often. I have a glass top range, which prevents me from using this type of cookware regularly. Cod and haddock are the two go-to fish. My whole family would clean up every morsel of this dish, Annemarie!!
justalittlebitofbacon says
Huh, I had no idea that was an issue and I have a glass cook top too. I have to say that I use my cast iron weekly at least and have not had any scratching problems. I just lay it down carefully and don’t slide it around on the cook top.
daivy says
Thank you for your hard work 👍🏻
justalittlebitofbacon says
You’re welcome!