Prep10 min
Cook15 min
Total25 min
Serves4
Ingredients
- 4 cod fillets (about 6 oz each), skinless and boneless
- 3 tablespoons unsalted butter
- 4 garlic cloves, minced
- 1 lemon, zested and juiced
- 1 teaspoon dried oregano
- 1/2 teaspoon smoked paprika
- Salt and pepper, to taste
- 12 oz fresh green beans, trimmed
- 1 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- Fresh parsley, chopped (for garnish)
Instructions
- Pat the cod fillets dry with paper towels and season both sides generously with salt, pepper, dried oregano, and smoked paprika.
- Heat 1 tablespoon of olive oil in a large nonstick skillet over medium heat. Add the cod fillets and cook for 3-4 minutes per side or until the fish is opaque and flakes easily. Remove from skillet and set aside on a warm plate.
- In the same skillet, add butter and the minced garlic. Sauté the garlic for 1-2 minutes until fragrant, careful not to burn it.
- Add lemon zest and lemon juice to the garlic butter sauce, stirring to combine. Taste and adjust seasonings if needed.
- Add the green beans and cherry tomatoes to the skillet and cook for 4-5 minutes, tossing occasionally, until the green beans are tender-crisp and tomatoes soften slightly.
- Return the cooked cod fillets to the skillet nestling them among the vegetables. Spoon some of the lemon garlic butter sauce over the fish and cook for an additional 1-2 minutes to warm through.
- Transfer everything to serving plates and garnish with freshly chopped parsley. Serve immediately.
Chef tips
- If fresh green beans are unavailable, frozen green beans can be substituted; thaw them before cooking to avoid excess water in the pan.
- Use wild-caught cod for a firmer texture and slightly richer flavor, but farmed cod works well too.
- To reduce cooking time, you can steam the green beans separately while cooking the fish, then combine before serving.
- If you prefer less butter, reduce to 2 tablespoons and add a splash of olive oil to keep the sauce silky.
Pros
- Quick and easy to prepare - perfect for busy weeknights.
- Light, healthy, and packed with flavor from lemon and garlic.
- Includes a balanced serving of vegetables alongside seafood.
Cons / watch-outs
- Fresh cod can be pricey depending on location and season.
- Sautéing garlic in butter requires careful attention to avoid burning.
Diet & nutrition notes
Diet notes: This recipe is naturally low in carbs, gluten-free, and can be made dairy-free by substituting butter with olive oil.
Nutrition note: Each serving provides approximately 280 calories, 25g protein, 14g fat (mostly from butter and olive oil), and 8g carbohydrates from vegetables, making it a balanced option for a light dinner.
#15-minute meal#advanced#appetizer#apple cider#apple cinnamon#apple salad#asparagus#autumn#autumn dessert#autumn flavors#autumn salad#autumn soup#autumn spices#autumn vegetables#avocado#avocado toast#baked#baked fish#baked fries#baked meal#baking#balanced meal#balsamic#banana#barley#basil#basil balsamic dressing#basil pesto#bbq#bbq chicken#beef#beef stew#berry#berry dessert#biscuits#black beans#bread#breakfast bars#broccoli#brown rice#brussels sprouts#budget meal#budget-friendly#butternut squash#cajun#caramel#carrot#carrots#casserole#cauliflower#cheddar#cheese#cheesecake#cheesy#cheesy casserole#chia seeds#chicken casserole#chicken nuggets#chicken skewers#chicken stew#chicken thighs#chickpeas#chili#chocolate#chocolate chip#cinnamon#citrus#citrus marinade#coconut#coconut milk#cod#cod recipe#coffee cake#comfort food#comfort meal#corn salad#couscous#cozy#cozy soup#cranberries#cranberry#creamy#creamy sauce#creamy tomato#creamysoup#crunchy#curry#dairy free#dairy-free#dijon#dinner#easy baking#easy breakfast#easy casserole#easy dessert#easy dinner#easy grill recipes#easy grilling#easy meal#easy recipe#easy salad#easy soup#egg#egg muffins#eggs#energy bites#fall#fall baking#fall flavors#fall recipe#fall recipes#fall salad#fall soup#family#family casserole#family dinner#family meal#feta#fiber rich#fiber-rich#flexible#foil packets#fresh#fresh salad#fresh salsa#fresh veggies#fruit salsa#fusion#garlic#garlic butter#garlic herb#garlic herb sauce#ginger#glaze#gluten free option#gluten friendly option#gluten-free option#green beans#green peas#grilled chicken#grilled peaches#grilled vegetables#grilling#ground beef#ground turkey#halloumi#healthy#healthy breakfast#healthy dessert#healthy dinner#healthy lunch#healthy meal#healthy meals#healthy muffins#healthy snack#healthy treat#healthy twist#healthy wrap#healthy-ish#hearty#hearty meal#hearty stew#herb yogurt dip#herbs#hidden vegetables#hidden veggies#holiday#holiday baking#holiday side dish#holiday vegetables#honey balsamic#honey garlic#honey lime#honey lime glaze#honey mustard#honey-lime dressing#italian#italian sausage#kid friendly#kid friendly dinner#kid-friendly#kids#lean protein#lean turkey#lemon#lemon garlic#lemon herb#lemon herb rice#lentil soup#lentils#light#light meal#light meals#low carb#low carb option#low sugar#low-calorie#low-carb#low-carb option#lunch#lunch bowl#make ahead#make-ahead#mango#maple#maple dressing#maple glaze#maple mustard#maple syrup#maple vinaigrette#meatballs#meatless#meatloaf#mediterranean#mediterranean fusion#mexican-inspired#mini meatloaf#mini pizzas#mixed berries#muffins#mushroom#mushrooms#mussels#no cook#no-bake#nut butter#nutritious#nuts#nutty#nutty pesto#oats#one dish#one dish meal#one pan#one skillet#one-dish#one-dish meal#one-pan#one-pan meal#one-pot meal#one-skillet#outdoor cooking#oven-baked#pancakes#paprika#parfait#parsnips#party appetizer#pasta bake#peach#peach recipe#peaches#peanut butter#peanut sauce#pear#pear crisp#pecan#pecan salad#pecans#pesto#pine nuts#pineapple#plant-based#pork#pork stew#pork tenderloin#portable#potatoes#protein#protein packed#protein-packed#protein-rich#pumpkin#pumpkin bread#quesadilla#quick bread#quick breakfast#quick dessert#quick dinner#quick lunch#quick meal#quick salad#quick snack#quick-meal#quinoa#quinoa wrap#rainbow pasta#rainbow veggies#red pepper#rice#rice bowl#roasted#roasted red pepper#roasted vegetables#root vegetables#sage#salad#salmon#sausage#sausage stew#savory#savory muffins#savory mug cake#scallops#seafood#seasonal#sheet pan#sheet pan dinner#sheet pan pancakes#shrimp#shrimp skewers#side dish#skewers#slow cooker#snack#snacks#soup#southwest#southwestern#spiced#spices#spicy#spinach#spring#spring vegetables#steak#stew#stir-fry#streusel#stuffed peppers#stuffed vegetables#summer#summer dessert#summer grilling#summer recipes#summer salad#summer slaw#summer vegetables#sun-dried tomato#sun-dried tomatoes#sundried tomato#sweet potato#sweet potato fries#sweet potatoes#tahini dressing#teriyaki#tex-mex#thai#thanksgiving#tilapia#tofu#tomatoes#tropical#truffle#tuna salad#turkey#turkey meatballs#turkey sliders#turkey wrap#umami#upside-down cake#vegan option#vegetable skewers#vegetables#vegetarian option#walnut#walnuts#warm#weeknight dinner#weeknight meal#weeknight-dinner#white beans#whole wheat#whole wheat wrap#wild rice#winter#wrap#wraps#yogurt#yogurt dressing#yogurt parfait#zucchini#zucchini noodles