About the Recipe
A fresh, flavorful dinner pairing delicately seared cod with a rich, tangy lemon-caper butter sauce. Served alongside oven-roasted eggplant and sweet bell peppers, this dish captures bright Mediterranean flavors in every bite. Feel free to swap cod with halibut or sea bass for delicious alternatives.
Ingredients
Ingredients:
Pan-Seared Cod:
4-6 oz cod fillet (or substitute halibut or sea bass)
1 tablespoon olive oil
Salt & freshly ground black pepper, to taste
Lemon-Caper Butter Sauce:
1 tablespoon unsalted butter
Juice of ½ fresh lemon
1 tablespoon capers, drained
Roasted Eggplant & Bell Peppers:
½ medium eggplant, diced into even-sized cubes
½ bell pepper (red or yellow), sliced into strips
1 tablespoon extra-virgin olive oil
Sea salt and freshly ground black pepper, to taste
Preparation
Roasted Vegetables (start first):
Preheat your oven to 400°F (200°C).
Toss diced eggplant and sliced bell peppers with olive oil, salt, and pepper.
Spread veggies in a single layer on a parchment-lined baking sheet.
Roast vegetables for about 20 minutes, turning halfway through, until tender and caramelized.
Cooking Tip: Dice eggplant evenly and use sufficient olive oil to prevent dryness and enhance caramelization.
Pan-Seared Cod:
Pat cod fillet dry with a paper towel; season lightly with salt and pepper.
Heat olive oil in a non-stick skillet over medium-high heat.
Place cod in pan and cook undisturbed for 3-4 minutes per side, until golden brown and flakes easily with a fork. Remove cod and set aside.
Cooking Tip: Avoid moving cod too frequently while cooking—this helps create a perfect, golden crust.
Lemon-Caper Butter Sauce:
Reduce skillet heat to medium-low. Add butter, capers, and lemon juice to the same pan used for fish.
Gently swirl the sauce ingredients together until the butter melts and a smooth sauce forms (about 1 minute). Avoid boiling.
Spoon sauce generously over the cooked cod.
Low-Carb Flavor Boost Options:
Fresh Herbs: Sprinkle chopped fresh parsley or dill over finished cod for extra freshness.
Chili Flakes: Add a pinch of red pepper flakes to roasted veggies for mild heat.
Garlic Powder: Season eggplant and peppers with a dash of garlic powder before roasting for deeper flavor.
Lemon Zest: Sprinkle grated lemon zest over the dish just before serving for added brightness.
Greek Yogurt Tzatziki: Add a dollop of homemade full-fat Greek yogurt tzatziki on the side for creamy, low-carb freshness.
Recipes Created by BloodSugarChef.com
Meal Plan by American Diabetes Society