Day 5 Dinner: Pan-Fried Lemon Butter Cod + Roasted Asparagus
Prep Time:
5 minutes
Cook Time:
12-15 minutes
Serves:
1
Level:
Intermediate
About the Recipe
Flaky, tender cod fillet pan-fried in butter and finished with a burst of fresh lemon, served alongside perfectly roasted asparagus with a hint of olive oil and seasoning. This quick, nutrient-packed dinner is low in carbs and rich in healthy fats and protein.
Ingredients
Pan-Fried Cod:
6 oz cod fillet (wild-caught preferred)
1 tablespoon butter (grass-fed preferred)
1 tablespoon olive oil (for frying)
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
¼ teaspoon garlic powder (optional for extra flavor)
1 tablespoon fresh lemon juice
1 teaspoon lemon zest (optional for added brightness)
Roasted Asparagus:
1 cup asparagus spears, trimmed
1 tablespoon olive oil or melted butter
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
¼ teaspoon garlic powder (optional for added depth)
1 tablespoon grated Parmesan (optional for a nutty finish)
Preparation
Prepare the Roasted Asparagus:
Preheat the Oven:
Preheat the oven to 400°F (200°C).
Line a baking sheet with parchment paper for easy cleanup.
Season the Asparagus:
Place the trimmed asparagus spears on the baking sheet.
Drizzle with olive oil or melted butter.
Sprinkle with sea salt, black pepper, and garlic powder (if using).
Toss gently to coat the asparagus evenly.
Roast the Asparagus:
Roast for 10-12 minutes, flipping halfway through, until the asparagus is tender and slightly crispy at the tips.
Optional: Sprinkle with grated Parmesan in the last 2 minutes of roasting for extra flavor.
Prepare the Pan-Fried Cod:
Season the Cod:
Pat the cod fillet dry with paper towels.
Season both sides with sea salt, black pepper, and garlic powder (if using).
Heat the Skillet:
Heat a skillet over medium heat.
Add 1 tablespoon of olive oil and 1 tablespoon of butter.
Sear the Cod:
Once the butter is melted and slightly sizzling, add the cod fillet to the skillet.
Cook for 3-4 minutes on one side until golden brown.
Flip and Finish Cooking:
Gently flip the fillet and cook for another 2-3 minutes until the cod is opaque and flakes easily with a fork.
Add Lemon and Butter:
Squeeze fresh lemon juice over the cod just before removing from the heat.
Add extra butter to the pan and baste the cod with the melted butter for extra richness.
Assemble and Serve:
Plate the Cod and Asparagus:
Transfer the pan-fried cod to a plate.
Add the roasted asparagus on the side.
Drizzle with Lemon Butter:
Drizzle any remaining lemon butter from the pan over the cod and asparagus.
Optional Garnish:
Garnish with lemon zest or fresh herbs such as parsley or dill for added freshness.
Tips to Make It Even Easier:
Use Frozen Cod for Convenience: Thaw frozen cod fillets in the fridge overnight to save time.
Air Fry the Asparagus: For a faster option, air fry the asparagus at 375°F for 8-10 minutes.
Cook Cod in the Air Fryer: Air fry cod at 375°F for 8-10 minutes for an easy, crispy finish.
Batch Cook Asparagus: Roast a large batch of asparagus and store it in the fridge for quick meals.
Pre-Season Cod for More Flavor: Marinate the cod with olive oil, lemon juice, and seasonings for 15 minutes before cooking.
Quick Flavor Boost Options (Optional):
Garlic Herb Butter Drizzle: Add fresh minced garlic and chopped herbs like thyme or rosemary to the butter for an aromatic finish.
Capers and Lemon Sauce: Add a spoonful of capers with the lemon juice for a tangy, briny touch.
Parmesan Crust on Cod: Sprinkle grated Parmesan on the cod before flipping for a crispy, cheesy topping.
Chili Flakes for Heat: Add a pinch of crushed red pepper flakes to the cod for a spicy kick.
Balsamic Glaze Drizzle on Asparagus: Drizzle sugar-free balsamic glaze over the roasted asparagus for a sweet and tangy touch.
Fresh Dill and Lemon Zest on Cod: Sprinkle with chopped fresh dill and lemon zest before serving for a bright, herby boost.
Recipes Created by BloodSugarChef.com
Meal Plan by American Diabetes Society