Recipe: Pan Seared Cod

Content reviewed by Donna Gates
Written by Body Ecology on March 29th, 2023

Pan Seared Cod

Indulge in a healthy and delicious meal with this pan-seared cod recipe, perfect for any time of the year. The result is a light and refreshing meal that is full of flavor and perfect for a quick weeknight dinner or special occasion.

This recipe follows the principles of The Body Ecology Diet, making it a healthy choice for any seafood lover looking for a new way to enjoy this versatile fish.

This meal can be eaten with The Sautéed Zucchini, Squash, and Leeks. Don’t forget to add your probiotic, Kefir or Kimchi. 

pan seared cod meal


– 4 6-ounce skinless, boneless cod filets

– Salt

– Ground black pepper

– 3 tablespoons unsalted butter

– 2 tablespoons olive oil

– 1/4 cup freshly squeezed lemon juice

– 1 tablespoon chopped fresh parsley

Directions:body ecology cookbook

  1. Season both sides of the cod filets with salt and pepper to taste.
  2. Heat the butter and olive oil in a large nonstick skillet over medium-high heat.
  3. Once the butter has melted, add the cod filets to the skillet and cook for 3-4 minutes on each side, or until golden brown and cooked through.
  4. Remove the cod filets from the skillet and place them on a warm serving dish.
  5. Add the lemon juice to the skillet and stir to scrape up any browned bits from the bottom of the pan.
  6. Pour the lemon-butter sauce over the cod filets.
  7. Sprinkle chopped fresh parsley over the top of the cod filets.
  8. Serve immediately and enjoy your delicious pan seared cod!







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