Garlic Butter Cod
Here I'll share with you one of the easiest and most delicious ways to serve cod for dinner!
Servings: 4
Cost: £3 / $4
Equipment
- Sharp Knife & Chopping Board
- Kitchen Roll/Paper Towels
- Large Shallow Dish (for dredging cod)
- Large Non-Stick Pan & Plastic Turner/Spatula
- Wooden Spoon
- Jug (for stock)
Ingredients
Cod
- 4x 120-150g/4-5oz boneless skinless Cod Fillets (see notes)
- 35g / 1/4 cup Plain Flour
- 1 tsp EACH: Salt, Garlic Powder
- 1/2 tsp Black Pepper
- 1 tbsp Olive Oil
- 1 tbsp / 15g Unsalted Butter
Sauce
- 2 cloves of Garlic, finely diced
- 120ml / 1/2 cup Vegetable Stock
- 5 tbsp / 75g Unsalted Butter, diced into chunks
- 1 tbsp finely diced Fresh Parsley
- 1 Lemon, divided into 4 to serve (don't skip this!)
Instructions
- In a large shallow dish combine the flour, salt and pepper. Use kitchen roll to gently pat the cod dry and remove excess moisture. Take a piece of cod, coat it in the seasoned flour then give a shake/pat then place to one side. Repeat with the remaining fillets.
- Heat 1 tbsp oil and butter in a large non-stick pan over medium-high heat. Place in the cod and fry for 2-3 minutes on each side, or until light golden on the outside and just about opaque through the centre. Timings will depend on the thickness of the fillets, but I recommend being cautious as the cod will carry on slightly as it rests and when added back to the pan.
- Remove the cod and place it on a plate to one side, then lower the heat to medium. Add the garlic and fry for 30 seconds or so (careful it doesn't burn) then pour in the stock. Swiftly stir in the butter until it melts and turns the stock cloudy, then add the parsley.
- Simmer and stir fairly frequently for a few minutes until the sauce begins to thicken. Season to taste then stir in the resting juices from the cod. Turn the heat to low, add the cod and baste in the sauce to warm it through and finish cooking it through if needed. The excess flour from the cod will slightly thicken the sauce further.
- Serve with a squeeze of lemon juice and enjoy!
Video
Notes
a) Cod - I use cod fillets but you could use cod loins if you'd prefer. Both can be found at most supermarkets and all fishmongers (including those within supermarkets). In all cases just make sure it's boneless and skinless.
b) Cooking the cod - Timings will depend on the thickness of the fillets, so it's better to time it with your eyes. You'll want it very slightly underdone because it'll carry on cooking slightly as it rests and when it's added back into the pan. The end result should leave the cod opaque through the centre with the flesh nice and flaky. It can overcook quite quickly so just be vigilant.
c) Garlic - Really important you're using fresh garlic (not the jarred stuff). Jarred/pickled garlic will throw off the flavour. Just be vigilant as it fries that it doesn't burn.
d) Butter/Seasoning - I prefer using unsalted butter to gain more control over the seasoning of the sauce. I typically end up using 1/8 tsp salt and pepper, but just work to taste.
e) Lemon - This is important to balance the richness of the sauce. Don't squeeze it straight into the pan or it'll break up the sauce, just serve a wedge with each piece and let people squeeze their own to taste.
f) Calories - Just the cod and sauce.
Nutrition
Calories: 301kcal | Carbohydrates: 5.56g | Protein: 20.68g | Fat: 21.59g | Saturated Fat: 11.623g | Polyunsaturated Fat: 1.3g | Monounsaturated Fat: 7.214g | Trans Fat: 0.706g | Cholesterol: 105mg | Sodium: 716mg | Potassium: 349mg | Fiber: 0.2g | Sugar: 0.52g | Vitamin A: 622IU | Vitamin C: 1.8mg | Calcium: 22mg | Iron: 0.62mg