Cod with Parsley Sauce
Flaky, tender cod fillets are pan-seared to golden perfection and topped with a vibrant, zesty parsley and garlic sauce. This elegant and healthy dish is incredibly simple to prepare, coming together in just 20 minutes for a perfect weeknight meal.
For 4 servings
4 steps. 10 minutes total.
- 1
Step 1
- a.Prepare the Parsley Sauce
- b.In a food processor or blender, combine the fresh parsley, garlic cloves, lemon juice, red pepper flakes, 1/2 tsp of salt, and 1/4 tsp of black pepper.
- c.Pulse several times until the ingredients are finely chopped.
- d.With the processor running on low, slowly drizzle in the 1/2 cup of extra virgin olive oil until the sauce is emulsified but still retains some texture. Taste and adjust seasoning if needed. Set aside.
- 2
Step 2
- a.Season the Cod
- b.Using paper towels, pat the cod fillets completely dry on all sides. This step is crucial for achieving a crispy, golden-brown crust.
- c.Season both sides of the fillets generously with the remaining 1/2 tsp of salt and 1/4 tsp of black pepper.
- 3
Step 3
- a.Pan-Sear the Cod
- b.Heat 2 tbsp of olive oil in a large non-stick or cast-iron skillet over medium-high heat. The oil should be shimmering but not smoking.
- c.Carefully place the seasoned cod fillets in the hot pan, ensuring they are not overcrowded. Cook in batches if necessary.
- d.Sear for 4-5 minutes on the first side, without moving the fillets, until a golden-brown crust forms.
- e.Gently flip the fillets and cook for another 3-4 minutes, or until the fish is opaque and flakes easily with a fork. The internal temperature should reach 145°F (63°C).
- 4
Step 4
- a.Serve
- b.Remove the cod from the skillet and transfer to serving plates.
- c.Spoon the prepared parsley sauce generously over each fillet. Serve immediately with your favorite sides.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best sear, ensure your cod fillets are as dry as possible before seasoning.
- 2Don't overcrowd the pan. Cooking in batches ensures the fish sears rather than steams.
- 3Use a fish spatula for flipping the delicate fillets to prevent them from breaking apart.
- 4The parsley sauce can be made up to 2 days in advance. Store it in an airtight container in the refrigerator. Let it come to room temperature before serving.
- 5When buying fresh cod, look for fillets that are translucent and firm to the touch, with no fishy odor.
Adapt it for your goals.
Herb Swap
Substitute parsley with other fresh herbs like cilantro, dill, or a combination of basil and mint for a different flavor profile.
Add a Salty KickAdd a Salty Kick
Add 1 tablespoon of drained capers or finely chopped anchovies to the sauce for a briny, umami-rich flavor.
Different FishDifferent Fish
This recipe works well with other firm white fish like halibut, haddock, or sea bass. Adjust cooking time based on the thickness of the fillets.
Nutty AdditionNutty Addition
Toast 2 tablespoons of pine nuts or slivered almonds and pulse them into the sauce for added texture and richness.
Why this is on our healthy list.
Excellent Source of Lean Protein
Cod is a high-quality, low-fat protein that is essential for building and repairing tissues, supporting muscle mass, and keeping you feeling full and satisfied.
Rich in Heart-Healthy Fats
The use of extra virgin olive oil provides monounsaturated fats, which are known to support cardiovascular health by helping to reduce bad cholesterol levels.
Packed with Antioxidants
Fresh parsley and garlic are loaded with antioxidants like flavonoids and allicin, which help combat oxidative stress and reduce inflammation in the body.
Frequently asked questions
Each serving of Cod with Parsley Sauce contains approximately 420-450 calories, depending on the exact size of the cod fillet and amount of oil used.