Delicious and tender cod fillets seasoned with herbs, pan-seared to perfection, and served with a tangy lemon butter sauce.
Ingredients:
- 4 cod fillets (about 6 ounces each)
- Salt and black pepper to taste
- 2 tablespoons olive oil
- 4 tablespoons unsalted butter
- 2 cloves garlic, minced
- Juice of 1 lemon
- 2 tablespoons chopped fresh parsley
Method of Preparation:
1. Season the cod fillets with salt and black pepper on both sides.
2. Heat the olive oil in a large skillet over medium-high heat.
3. Add the cod fillets to the skillet and cook for about 4-5 minutes per side, or until they are golden brown and cooked through. Remove the cod fillets from the skillet and set aside.
4. In the same skillet, melt the butter over medium heat.
5. Add the minced garlic and cook for about 1-2 minutes until fragrant.
6. Stir in the lemon juice and chopped parsley, and cook for an additional minute.
7. Return the cod fillets to the skillet and spoon the lemon butter sauce over them.
8. Cook for another minute or two, allowing the flavors to meld together.
9. Serve the pan-seared cod with the lemon butter sauce drizzled on top.
Number of Calories:
The number of calories can vary depending on the size of the cod fillets and the amount of butter used. On average, a 6-ounce cod fillet cooked in 2 tablespoons of butter and olive oil would have approximately 250-300 calories.
Benefits:
1. High in Protein: Cod is a good source of lean protein, which is essential for building and repairing tissues in the body.
2. Omega-3 Fatty Acids: Cod is rich in omega-3 fatty acids, which are beneficial for heart health and can help reduce inflammation in the body.
3. Vitamin B12: Cod is a good source of vitamin B12, which is important for maintaining a healthy nervous system and producing red blood cells.
4. Minerals: Cod contains minerals such as phosphorus and selenium, which are important for bone health and immune function.
5. Low in Calories: Cod is a low-calorie fish option, making it suitable for those watching their calorie intake.
Remember to adjust the portion sizes and ingredients according to your dietary needs and preferences. Enjoy your Pan-Seared Cod with Lemon Butter Sauce!