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Pan Seared Cod with Herbs and Lemon

Fish is one dietary item that I tend to slack with. I love sushi, and I love smoked salmon. I like canned tuna, salmon, sardines, and smoked oysters, but not all of the time. It’s important to get good quality fatty fish into your diet a couple times a week, but we rarely accomplish that.

 

 

The other day I was looking for fish inspiration on Pinterest, and some pan seared cod recipes caught my eye. Although I am a big proponent of taking Extra Virgin Cod Liver Oil, I don’t think I have ever once craved cod, or ever really chosen to buy cod because I just wanted to eat it, but this day I did!

 

 

I thought a pan seared cod would be delicious with our Amore Seasoning, in a lemon and ghee sauce (you can do a lemon butter sauce if you would like, but we mainly use ghee in our home. Our Amore Seasoning is our salt-free version of an Italian seasoning. It contains garlic, rosemary, onion, oregano, thyme, basil, parsley, and a dash of red pepper flakes for heat. It’s superb for this dish!

 

 

For this recipe, I found frozen wild caught cod filets at Whole Foods, and they were actually really great! They defrosted nicely, and smelled and tasted really fresh. Cod really doesn’t have much of a flavor at all, so enjoying it in a flavorful sauce is definitely recommended.

 

 

For the sauce, I warmed ghee and olive oil in a sauce pan, and added crushed garlic and diced onion. Once the onion became translucent, I added the juice of one lemon. From there I added a teaspoon of our Amore seasoning, and stirred the sauce every so often to make sure the onion and garlic didn’t start to burn at all. (Want to see how I made this? Make sure you check out the recipe video!)

 

 

I seared the cod filets in a separate pan, in a bit of ghee, and seasoned with our Himalayan Pink Salt. Once they released pretty freely from the pan, I flipped them, and seasoned the other side with pink salt as well. After they had cooked for about 5 minutes on each side, I poured the sauce over top, and popped them in the oven for 5 minutes at 350.

 

 

Just before serving, I sprinkled them with fresh parsley, and thinly sliced lemon. Bill and I enjoyed this recipe with mixed baby lettuces. It was a really light and flavorful lunch!

 

 

Enjoy!
-Hayley

 

Pan Seared Cod with Herbs and Lemon

This flavorful way of making pan seared cod is a favorite of ours. It cooks in a delicious garlic and onion sauce seasoned with our Amore blend. The addition of fresh lemon juice and parsley adds a bright pop of flavor that brings this dish to life.

Serves: 2

Serves: 2decrease servingsincrease servings

Used in this recipe

Ingredients

Process

Note, these instructions are written assuming the standard serving size, since you have modified the number of servings, these steps may need to be modified for best results
  1. In a large stainless steel skillet, warm one tablespoon of ghee and one tablespoon of olive oil over medium heat.
  2. Add the garlic and onion, and saute until the onion is translucent, about 4 minutes.
  3. Add the lemon juice, and stir to combine. Turn the heat down to medium low.
  4. Add the amore seasoning to the sauce and stir to combine.
  5. Preheat the oven to bake at 350 degrees.
  6. In a smaller skillet, heat the remaining tablespoon of ghee over medium heat.
  7. Once the ghee is hot, add the cod filets, and sprinkle the top with salt. Turn the heat down to medium.
  8. Allow the cod to cook for about 5 minutes, flip, season the other side with salt as well as pepper, and cook for a remaining 3-5 minutes.
  9. Pour the sauce over the cod, and then place the cod in the oven to bake for 5 minutes.
  10. Remove the cod from the oven once it has finished cooking, and top with the chopped parsley, and thinly sliced lemon if desired. It will be cooked through when it flakes easily. Serve over a bed of lettuce.
Our recipes are created using Paleo, Primal and Gluten-free guidelines. Learn more about our diet and lifestyle at www.primalpalate.com.
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