Sauteed Cod in Olive Oil with Garlic, Parsley, and Lemon

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"This is such a simple dish to prepare. The Cod is slowly sauteed/cooked in olive oil, with shallots and garlic. Finished with fresh lemon and parsley. This has been a method I have used for years; and, every time I make it - it is just as good as the first time. This is really best, when a thicker filet is used; such as Cod. I would not recommend this method with a thin fish; such as, tilapia, snapper, or flounder, etc. It creates a very tender, moist, and flavorful dish."

Original is 4 servings


  • Serving Size: 1 (147.8 g)
  • Calories 270.2
  • Total Fat - 20 g
  • Saturated Fat - 3.4 g
  • Cholesterol - 55.9 mg
  • Sodium - 729.3 mg
  • Total Carbohydrate - 7.2 g
  • Dietary Fiber - 1.7 g
  • Sugars - 1.4 g
  • Protein - 17.5 g
  • Calcium - 60 mg
  • Iron - 1.7 mg
  • Vitamin C - 34.4 mg
  • Thiamin - 0.1 mg

Step by Step Method

Step 1

Cod ... First, remove your fish from the refrigerator to allow it to come to room temp. You never want to cook with cold seafood. Then, season with plenty of salt and pepper on both sides.

Step 2

Lemon ... Cut the lemon in half; zest 1/2 and save that for juice to finish the fish once it is done. The other half, cut in 4 small wedges to serve as a garnish.

Step 3

Olive Oil ... Add the oil to a saute pan (I prefer nonstick), along with the shallots, garlic, and red pepper flakes. Select a pan where the fish fits in the pan, without too much empty space - but, you don't want them crowded either. Slowly bring the oil up to low heat and simmer 5 minutes to infuse the oil with the garlic, shallot, and red pepper flavor.

Step 4

Cod ... Turn the heat to medium low, and add the cod filets. Slowly cook the cod, basting with the oil over the fish as it cooks. You can also flip the filets if you want; this helps with filets that are very thick. The filets, depending on the thickness, will take between 10-15 minutes. You want the fish firm but flaky. The last 2-3 minutes, add the parsley and lemon zest to the oil. Remember, you want the fish to cook slowly - you do NOT, want it to brown.

Step 5

Finish ... Once the fish is done, transfer to a shallow serving dish and drizzle some of the parsley oil over the top of the fish. And, squeeze a little fresh lemon (using the half of lemon you zested) over the fish to finish it off.

Step 6

Serve and ENJOY! ... I love to serve this with rice or couscous - couscous happens to be my favorite. Roasted grape tomatoes are another nice side. Make sure to garnish your fish with a lemon wedge. It's delicious rich and decadent.

Tips & Variations

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