Garlic Butter Cod is delicious, simple and quick to prepare. Simply cook the fish in an ovenproof cast iron skillet then top with a savory garlic butter flavored with mustard, onion, and parsley.
This recipe is moderately low-carb, but not necessarily by Keto extreme low-carb guidelines.
This small batch recipe for two is great for lunch, dinner, or a romantic impressive date night meal.
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How to make Pan Roasted Cod
Preheat the oven to 450 degrees F (230 C).
For the Garlic Butter
In a small bowl, stir together the softened butter, parsley, minced garlic, minced onion, Dijon mustard, flour, lemon juice, salt, and pepper. Set aside.
For the Cast Iron Cod
Heat the oil in a cast iron skillet over medium-high heat. Click for a cast iron skillet.
Season the cod fillets with salt and pepper.
Place in the skillet and cook 4 minutes.
Turn the cod fillets over and cook 1 minute.
Spoon 1/2 tablespoon each of the butter mixture over the top of the fish fillets. The remaining butter will be used later.
Transfer the cast iron skillet to the oven and bake for 2 – 4 minutes or until fish is just cooked through and opaque in the center.
Add any remaining butter to the pan, and let melt, stirring with juices in pan.
Spoon the pan butter over the fish and garnish with the lemon wedges, if desired. Serve immediately.
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Garlic Butter Cod
Garlic Butter Cod is delicious, easy and quick to prepare. Simply cook the fish in an ovenproof cast iron skillet then top with a savory garlic butter flavored with mustard, onion, and parsley. This small batch low carb recipe for two is great for lunch, dinner, or a romantic impressive date night meal.
Ingredients
For the Garlic Butter:
- 2 Tbsp unsalted butter (softened)
- 2 tsp chopped parsley
- 1/2 tsp minced garlic
- 1 tsp minced onion
- 1/4 tsp Dijon mustard
- 1/2 Tbsp all-purpose flour
- 1/2 Tbsp lemon juice
- Salt to taste
- Black pepper to taste
For the Cod:
- 1 Tbsp cooking oil
- 2 skinless cod fillets (7 oz each)
- Lemon wedges for garnish
Instructions
- Preheat the oven to 450 degrees F (230 C).
- For the Garlic Butter:
- In a small bowl, stir together the softened butter, parsley, minced garlic, minced onion, Dijon mustard, flour, lemon juice, salt, and pepper. Set aside.
- For the Cod:
- Heat the oil in a cast iron skillet over medium-high heat. Click for a cast iron skillet.
- Season the cod fillets with salt and pepper and cook 4 minutes.
- Turn the cod fillets over and cook 1 minute.
- Spoon 1/2 tablespoon each of the butter mixture over the top of the fish fillets. The remaining butter will be used later.
- Transfer the cast iron skillet to the oven and bake for 2 – 4 minutes or until fish is just cooked through and opaque in the center.
- Add any remaining butter to the pan, and let melt, stirring with juices in pan.
- Spoon the pan butter over the fish and garnish with the lemon wedges, if desired. Serve immediately.
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Nutrition Information:
Yield:
2Serving Size:
1Amount Per Serving: Calories: 219Total Fat: 19gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 46mgSodium: 334mgCarbohydrates: 7gFiber: 2gSugar: 1gProtein: 8g
Nutrition information is a guideline only, is calculated automatically by third party software, and absolute accuracy is not guaranteed.