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+ servings
close up of garlic butter cod in skillet

Get the Recipe: Pan Fried Garlic Butter Cod

This Pan Fried Garlic Butter Cod is perfectly tender and flaky with a delicious creamy garlic butter sauce. Make this flavor-packed fish dish in less than 20 minutes for an any time meal!
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Ingredients
 

  • 4 cod fillets, 3-4 ounces each
  • 1 teaspoon Italian seasoning
  • 1 teaspoon garlic powder
  • ½ teaspoon paprika
  • ¼ teaspoon crushed red pepper flakes
  • ¼ teaspoon each salt and pepper
  • 1 tablespoon olive oil or avocado oil
  • ¼ cup dry white wine
  • 2 tablespoons butter
  • 2 teaspoons lemon juice
  • 2 teaspoons minced garlic
  • Fresh Parsley for garnish

Instructions
 

  • Pat the cod dry with a paper towel and set aside.
  • Combine the Italian seasoning, garlic powder, paprika, red pepper flakes, salt, and pepper in a bowl. Sprinkle each side of the cod well.
  • Heat a large skillet to medium heat. Add the olive oil and tilt the skillet so the oil fully covers the bottom of the pan.
  • Add the seasoned cod to the skillet and allow it to cook for about 3 minutes until the bottom side is golden brown. Carefully flip the cod to brown the other side.
  • While the fish is cooking, add the butter, lemon juice, and dry white wine to the pan. As the butter melts and the wine reduces, spoon the mixture over the fish. Cook the fish 3 minutes on this side or until it reaches an internal temperature of 145 degrees F.
  • Remove the pan from heat, then plate the cod, leaving the sauce in the pan. If the sauce has not reduced and thickened allow it to cook one more minute.
  • Add the garlic to the pan and stir well. Spoon the garlic butter sauce over the fish and serve immediately. Garnish with fresh parsley.

Notes

 
Net carbs are 1.6 g per filet
Serving: 1 filet, Calories: 121kcal, Carbohydrates: 2g, Protein: 20g, Fat: 9.4g, Cholesterol: 28.3mg, Sodium: 180.3mg, Fiber: 0.4g, Sugar: 0.2g
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