Tasty One Pan Greek Cod Recipe (Quick and Easy)
Pan-fried cod in an irresistible white wine caper sauce with onions. Serve over rice or with grilled vegetables for a delicious seafood dinner!
Servings: 2 people
Calories: 796kcal
Ingredients
- 3 tablespoons olive oil
- 3 tablespoons butter
- 1 half yellow onion peeled and sliced
- 1 cod fillet Approx 300 grams or 10 ounces total and cut in half so you have two pieces.
- 1/4 teaspoon salt to salt the fish
- 1/4 cup flour to coat the fish
- 1/3 cup white wine
- 1 ½ tablespoons capers
- fresh Italian parsley chopped
- squeeze of lemon
- pepper optional and adjust to taste
- chili flakes optional and adjust to taste
Instructions
- Sauté the onions. Peel and cut the onion in half. Slice the onion lengthwise. Heat the olive oil and butter in a large frying pan. Sauté the onions on medium heat until soft and translucent (about 7-8 minutes). Then, when the onions are ready, remove them from the pan and set them aside in a bowl.3 tablespoons olive oil, 3 tablespoons butter, 1 half yellow onion
- Prep and salt the fish. Rinse the cod really well with cold water. Cut the filet in half so that you end up with two pieces. Pat the fish dry really well with a paper towel. Sprinkle both sides with salt and then flour both sides of the fish. Shake off excess flour.1 cod fillet, 1/4 teaspoon salt, 1/4 cup flour
- Pan-fry the cod. Heat a tablespoon and butter in a large frying pan (the same pan you used for the onions). Place the floured cod in the frying pan and cook each side for 4-5 minutes (depending on the thickness of the fish).
- Sauté the cod with wine, capers, and onions. Add the cooked onion, capers, white wine, and remaining butter into the pan. Sauté together with the cod for another 3-4 minutes on medium heat. Use a spoon to pour some of the sauce over the cod fillets. Squeeze fresh lemon and diced parsley over the cod. Enjoy!1/3 cup white wine, 1 ½ tablespoons capers, fresh Italian parsley, squeeze of lemon
Notes
- Don't slice the onions too thin or cook them on high heat because they will burn more easily.
- Pat the cod dry with paper towels after rinsing with cold water and before salting. This step ensures a better sear. Flouring both sides of the cod fillets creates a crispy outer layer and locks in the moisture.
- When adding the fish, the pan should be hot (but not smoking).
- Squeeze fresh lemon juice over the cod fillets just before serving. The acidity enhances the mild cod flavour and adds brightness to the dish!
- Cod is done when it flakes easily with a fork and the internal temperature reaches 145°F (63°C). The cod flesh should be opaque and not translucent when fully cooked.
Nutrition
Calories: 796kcal | Carbohydrates: 13g | Protein: 82g | Fat: 41g | Saturated Fat: 14g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 20g | Trans Fat: 1g | Cholesterol: 239mg | Sodium: 838mg | Potassium: 1912mg | Fiber: 1g | Sugar: 0.5g | Vitamin A: 713IU | Vitamin C: 5mg | Calcium: 86mg | Iron: 3mg