Lemon Butter Cod

Prep Time: 15 Min Total Time: 25 Min Servings: 4

Ingredient

• 4 (6 oz each) cod filets, skinless, about 1-inch thick
• Seasoning:
  • 1/2 tsp paprika
  • 1/2 tsp onion powder
  • 1/4 tsp dried oregano
  • 1/8 tsp cayenne pepper
  • 3/4 tsp salt, or to taste
  • 3/4 tsp freshly ground black pepper
• 5 Tbsp butter, cut into 1 Tbsp pieces
• 1 Tbsp olive oil
• 1 Tbsp minced garlic
• 3 Tbsp fresh lemon juice
• 1 Tbsp chopped fresh parsley (optional)

Instructions

1. In a small mixing bowl, combine seasoning ingredients (paprika, onion powder, oregano, cayenne pepper, salt and pepper)
2. Sprinkle and spread spice mixture over both sides of the cod filets (use up all of the mixture).
3. Melt 1 Tbsp butter and 1 Tbsp olive oil in a skillet over medium-high heat.
4. Add cod and sear until golden brown and cook through on each side, about 3 – 4 minutes per side (fish should flake easily with a fork when done). Transfer to serving plates.
5. Reduce burner temperature to medium-low. Melt remaining 4 Tbsp butter in the same skillet.
6. Add garlic and saute just until fragrant, about 15 seconds.
7. Remove from heat and carefully pour and stir in lemon juice. Add more to taste. 
8. Immediately pour sauce over cod filets. Sprinkle with parsley and serve warm.

Tips

• We use this recipe for any white fish

Nutrition: per 1 serving

Calories: 290 Fat: 18.5g Carbs: 2g Protein: 30g 

Inspiration or attribution if applicable: Heather Campbell, MS, RDN