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Garlic Butter Cod

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. 

a graphic of Cast Iron Skillet Roasted Cod with Garlic Butter
Cast Iron Skillet Roasted Cod with Garlic Butter for Two

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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.

garlic butter ingredients in a bowl
Garlic Butter

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.

2 cod fillets seasoned with salt and pepper

Place in the skillet and cook 4 minutes.

Turn the cod fillets over and cook 1 minute.

2 cod fillets cooking in a cast iron skillet

Spoon 1/2 tablespoon each of the butter mixture over the top of the fish fillets. The remaining butter will be used later.

2 cod fillets in a cast iron skillet topped with garlic butter

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.

two oven roasted cod fillets in a cast iron skillet with garlic butter
Garlic Butter Cod

Spoon the pan butter over the fish and garnish with the lemon wedges, if desired. Serve immediately.

Garlic Butter Cod on a plate with lemon wedges
Pan Roasted Cod with Garlic Butter

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Yield: Serves 2

Garlic Butter Cod

Skillet Roasted Cod with Garlic Butter on a plate with lemon wedges

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.

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes

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

  1. Preheat the oven to 450 degrees F (230 C).
  2. For the Garlic Butter:
  3. In a small bowl, stir together the softened butter, parsley, minced garlic, minced onion, Dijon mustard, flour, lemon juice, salt, and pepper. Set aside.
  4. For the Cod:
  5. Heat the oil in a cast iron skillet over medium-high heat. Click for a cast iron skillet.
  6. Season the cod fillets with salt and pepper and cook 4 minutes.
  7. Turn the cod fillets over and cook 1 minute.
  8. Spoon 1/2 tablespoon each of the butter mixture over the top of the fish fillets. The remaining butter will be used later.
  9. 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.
  10. Add any remaining butter to the pan, and let melt, stirring with juices in pan.
  11. Spoon the pan butter over the fish and garnish with the lemon wedges, if desired. Serve immediately.

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Nutrition Information:

Yield:

2

Serving Size:

1

Amount 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.

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Cast Iron Skillet Cod with Garlic Butter on a plate.
Cast Iron Skillet Cod with Garlic Butter Recipe for Two
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