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close up view of cod fillet, lemon-garlic sauce, wild rice

Pan Fried Cod with Lemon-Garlic Sauce

Pan Roasted Cod with Lemon-Garlic Sauce is an easy recipe that is both delicious and Omega-3 heart-healthy. The flavor of this flaky fish is enhanced with a tangy lemon-garlic sauce spooned over a lightly crusted, pan roasted cod fillet. The savory lemon-garlic sauce adds a rich elegance to this easy entrée.
4.89 from 9 votes
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Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 2 Servings
Calories: 392kcal
Author: Pat Nyswonger

Ingredients

For the Cod:

  • 2 (6-ounce) wild Pacific Cod fillets 1/2-inch thick
  • ¼ cup flour
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • ⅓ cup olive oil divided

For the Lemon-Garlic Sauce:

  • 2 garlic cloves grated or minced
  • ½ lemon thinly sliced
  • ⅓ cup white wine
  • 1 cup chicken broth
  • ⅓ cup freshly squeezed lemon juice
  • 2 tablespoons soft butter
  • 1 tablespoons cornstarch
  • 2 tablespoon fresh thyme leaves

Instructions

For the Cod:

  • Pat the cod fillets with a paper towel to remove excess moisture.  
  • Combine the flour, salt and pepper together and dredge the cod fillets.  
  • Heat a cast iron or heavy-bottomed skillet set over medium-high. When it is hot, swirl 3 tablespoons of the oil over the bottom of the pan and add the flour-dusted fillets.  Cook for about 3 or 4 minutes. Do not move the fish. As the crust forms it will release from the pan. Give the fillet a nudge with a turner, after 3 minutes, if it moves flip it and cook the other side for 3-4 minutes.  Transfer the fish to a plate and cover with foil to keep warm.  

For the Lemon-Garlic Sauce:

  • In a small skillet or saucepan set over medium-low heat, heat the remaining olive oil and add the garlic and lemon slices and cook until the garlic is fragrant.  Pour in the wine, chicken broth and the lemon juice. Simmer for 3-4 minutes. Remove and discard the lemon slices and taste to adjust seasoning.  
  • In a small dish, combine the soft butter and cornstarch to make a paste then stir in 2-3 tablespoons of the hot sauce.  Whisk the mixture into the sauce and cook until slightly thickened, then stir in the thyme leaves. Transfer the sauce to a dish or pitcher.  Plate the reserved fish and spoon the hot sauce over the fish.

Notes

  • Cooking time will depend on the thickness of the cod fillets.
  • Pat the fish dry and shake off excess flour to get a good crust. Moisture will cause a steaming effect and a soggy crust.
  • Using a heavy-bottomed or a non-stick skillet will keep the fish from sticking and give a crisp crust.
  • Let the fish cook without moving, it will release when the crust has formed. Give it a little nudge after 3 minutes and if it moves it is ready to flip.
  • Fresh thyme can be substituted with your favorite fresh herb.
  • You will have about half of the sauce left over, store it in a covered container in the fridge and use it to make Chicken Francese.
  • Nutrition values are based on 1/2 of the lemon-garlic sauce.

Nutrition

Serving: 1 | Calories: 392kcal | Carbohydrates: 20g | Protein: 42g | Fat: 15g | Saturated Fat: 5g | Polyunsaturated Fat: 9g | Cholesterol: 110mg | Sodium: 964mg | Fiber: 2g | Sugar: 2g