HEALTHY FOOD so TASTY you'll
want to eat it EVERYDAY.
PAN-SEARED COD
WITH A GARLIC-BUTTER-DILL SAUCE
Cod is a great choice for busy weeknights when you need to get dinner on the table quickly, as it takes very little time to cook. Serve with one of my Sturdy Salads (American-Style Cole Slaw pictured below) that you've made ahead of time and dinner is ready in 15 minutes!
Cod filet with a garlic-butter-dill-wine sauce
PREP TIME: 5 min
COOK TIME: 10 min
SERVES: 2
INGREDIENTS
🍋 One 10.5 oz (300 g) cod filet (kabeljauw for the Dutchies)
🍋 2 TBSP (30 ml) olive oil
🍋 2 cloves garlic, finely minced
🍋 2-3 TBSP (30-45 ml) white wine
🍋 2 knobs of butter
🍋 2 TBSP fresh dill fronds, roughly chopped
🍋 1-2 TBSP (15-30 ml) olive oil
Cod, seasoned with salt & pepper and drizzeled with olive oil. White wine, butter, garlic & fresh dill fro the sauce.
COOKING INSTRUCTIONS
1) Remove cod from the fridge at 15-20 minutes before cooking so it can come closer to room temperature.
2) Season cod with salt and pepper on both sides, and then pour 1-2 TBSP olive oil over the top
3) Heat a non-stick pan over medium-high heat, and when hot, place your cod in the pan top-side (oiled side) down.
4) Cook for 1 minute at this heat (to get a decent sear going), then turn the heat down to medium so that it can start to cook through towards the middle without burning.
5) After about 3 minutes (depending on the thickness of filet) flip cod over and cook for a few more minutes, or until cod starts to flake when gentle pressure is applied.
6) Transfer cod to a cutting board and tent with aluminum foil to keep warm.
7) Add garlic to the pan and cook 1 minute to turn it golden, stir in the wine and cook for 30 seconds to reduce.
8) Turn off the heat, add your butter and stir (it will melt quickly).
9) When butter is melted, stir in your fresh dill, scrape the sauce to the side of the pan with a spatula and pour over the cod.
Heat a non-stick pan over medium-high heat, and when hot, place your cod in the pan top-side (oiled side) down. Cook for 1 minute at this heat (to get a decent sear going), then turn the heat down to medium so that it can start to cook through towards the middle without burning.
After about 3 minutes (depending on thickness of filet) flip cod over and cook for a few more minutes. NOTE: Cod is done with it starts to flake apart (pushed on it with just a little bit of pressure to test)
Add garlic to the pan and cook 1 minute to turn it golden, THEN stir in the wine and cook for 30 seconds to reduce.
Turn off the heat, add your butter and stir (it will melt quickly).
When butter is melted, stir in your fresh dill...
...scrape the sauce to the side of the pan with a spatula...
...pour over cod
Cod filet with a garlic-butter-dill-wine sauce
Cod filet with a garlic-butter-dill-wine sauce
Recipe & Photo Credit: Cathy Menees
COOKS NOTES
INGREDIENTS
Go for sustainably sourced cod - we don’t like the seas to be over-fished!
PROCESS
The cooking time will vary by the thickness of your cod filets. The best test of ‘doneness’ for cod is to gently press the filets with the back side of a spoon or fork. If they easily start to flake and separate at the seams, it’s ready. Before that, it’s under cooked. After that, it’s dry. So be watchful. You’ll get a feeling for it the more you do it
SAUCE TIPS
👉 Garlic cooks quickly, so one minute is enough.
👉 The acid in the wine helps dislodge the brown bits.
👉 You can also use lemon juice if you don’t have white wine.
👉 Butter will burn if the heat is too high, so turn the heat off before adding the butter – there is plenty of residual heat in the pan for it to melt.
👉 The dill doesn’t need to cook at all, so I add it to the pan at the end just to wilt it a little.
