Cod with Garlic Herb Lemon Sauce
Ingredients:
2 fresh cod fillets
Salt and freshly ground black pepper
1 tbsp olive oil (heart-healthy fat)
1 tbsp unsalted light butter
1 small shallot, finely chopped
2 cloves garlic, minced
1/4 cup low-sodium seafood stock (or dry white wine if preferred)
1 tbsp capers, rinsed
Juice of 1/2 lemon
1 tsp lemon zest
Fresh parsley or dill, chopped (for garnish)
Instructions:
Step One – Cook the Cod:
Season cod fillets lightly with salt and pepper. Heat olive oil in a nonstick skillet over medium-high heat.
Add cod fillets and cook 3–4 minutes per side, or until the fish turns golden and flakes easily with a fork.
Transfer to a plate and set aside.
Step Two – Prepare the Sauce:
Reduce heat to medium. In the same skillet, melt the butter.
Add shallot and garlic; sauté 1–2 minutes until fragrant and soft.
Pour in seafood stock and stir, scraping up any browned bits.
Add lemon juice, zest, and capers. Let the sauce simmer for 3–4 minutes until slightly reduced.
Step Three – Finish and Serve:
Return the cod to the skillet and spoon the sauce over the fillets.
Allow to sit in the warm sauce for 1–2 minutes to soak up the flavors.
Remove from heat, garnish with fresh parsley or dill, and serve.
Serving Tip:
Pair with steamed greens, cauliflower rice, or a fiber-rich lentil salad for a complete, low-carb, diabetic-friendly plate.
