Pan-seared Cod Fillet


November 28, 2016

This is a simple and light dish that does not require complicated ingredients. This versatile fish dish perfectly paired with cauliflower risotto or refreshing balsamic tomato salad. For easier flipping, you can use a non-stick skillet, but in general, other skillets such as cast iron, ceramic, and stainless steel skillet will work.

  • Prep: 15 mins
  • Cook: 10 mins
  • Yields: 2 Servings


2 (3 oz. each) Atlantic Cod fillet

1 tbsp. of olive oil

1 clove of garlic, minced

2 lemon wedges (about ¼ of lemon each)

1 branch fresh thyme (optional)

1 branch fresh rosemary (optional)

Pinch of salt and black pepper


1Season fillet with minced garlic, a pinch of salt and black pepper (optional: sprinkle thyme and rosemary leaves).

2In a preheated skillet, add one tablespoon of olive oil.

3Place the fish fillets and let it cook for about 2-3 minutes on each side or until fully cooked in the center.

4Remove fish from heat and serve with lemon wedges if desired.

*Consult with your dietitian to make sure this recipe fits in your diet plan and stage.