Mediterranean Pan-Seared Cod with Lemon-Herb Sauce

Here’s a vibrant and delicious recipe for Mediterranean Pan-Seared Cod with Lemon-Herb Sauce! This dish combines the mild, flaky cod with a fresh, zesty lemon-herb sauce, bringing Mediterranean flavors right to your plate.

Table of Contents

Ingredients:

For the Cod:

4 cod fillets (about 6 oz each)
2 tablespoons olive oil

Salt and pepper to taste
1 teaspoon dried oregano (optional for extra Mediterranean flavor)
1 tablespoon fresh parsley (optional for garnish)

For the Lemon-Herb Sauce:

2 tablespoons olive oil
2 cloves garlic, minced
1 tablespoon fresh lemon juice

Zest of 1 lemon
1 teaspoon dried oregano (or 1 tablespoon fresh chopped)
1/2 teaspoon red pepper flakes (optional for a little heat)

1/4 cup white wine (or chicken broth)
2 tablespoons capers (optional, for a briny punch)
2 tablespoons chopped fresh parsley

Salt and pepper to taste

Instructions:

1. Prepare the Cod:

Pat the cod fillets dry with paper towels to remove excess moisture (this helps the fillets sear better).
Season the fillets with salt, pepper, and dried oregano (if using).

2. Pan-Seared Cod:

Heat 2 tablespoons of olive oil in a large skillet over medium-high heat.
Once the oil is hot, place the cod fillets in the skillet. Sear the fish for about 3-4 minutes on each side or until golden brown and cooked through (the fish should flake easily with a fork).
Remove the cod from the skillet and set aside.

3. Make the Lemon-Herb Sauce:

In the same skillet, add 2 tablespoons of olive oil over medium heat.
Add the minced garlic and cook for about 30 seconds until fragrant (be careful not to burn the garlic).
Add the lemon juice, lemon zest, oregano, and red pepper flakes (if using) to the skillet. Stir to combine.

Pour in the white wine (or chicken broth) and simmer for 2-3 minutes, letting the sauce reduce slightly.
Stir in the capers (if using) and fresh parsley. Season with salt and pepper to taste.

4. Serve:

Place the seared cod fillets on a serving platter or individual plates.

Spoon the lemon-herb sauce over the cod.
Garnish with additional fresh parsley if desired.
Serve with a side of roasted vegetables, a fresh salad, or rice for a complete Mediterranean meal.

Notes:

For Extra Flavor: Try marinating the cod for 20-30 minutes with olive oil, lemon juice, and oregano before searing.
Wine Substitute: If you don’t have white wine, you can substitute with a splash of chicken broth or water.
Serving Suggestions: This dish pairs beautifully with Mediterranean sides like couscous, roasted potatoes, or a Greek salad.

This Mediterranean pan-seared cod with lemon-herb sauce is light, fresh, and packed with flavor. Enjoy!