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Pan seared garlic herb cod strips served in a rich creamy lemon sauce topped with parsley.

Garlic Herb Cod Strips with Creamy Lemon Sauce

Quick 22-minute pan-seared cod strips served in a velvety garlic lemon cream sauce infused with Mediterranean herbs. High-protein, low-carb, and delicious!
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Prep Time 10 minutes
Cook Time 12 minutes
Servings: 3
Calories: 345
Ingredients Method Notes

Ingredients
  

For the Fish:
  • - 3 thick cod fillets cut into strips/tenderloins
  • - 2 tbsp extra virgin olive oil
  • - ½ tsp paprika
  • - ½ tsp dried oregano
  • - ½ tsp dried thyme
  • - ½ tsp sea salt or to taste
  • - ¼ tsp freshly cracked black pepper
For the Creamy Lemon Sauce:
  • - 1½ tbsp unsalted butter
  • - 4 cloves fresh garlic finely minced
  • - ½ cup heavy cream
  • - 1 tbsp fresh lemon juice
  • - 1 tsp fresh lemon zest
  • - ½ tsp red pepper flakes
  • - 2 tbsp freshly chopped parsley

Method
 

PREP THE FISH:
  1. Pat the cod strips completely dry on all sides using paper towels. Season evenly with sea salt, black pepper, paprika, dried oregano, and dried thyme.
SEAR THE COD:
  1. Heat 2 tbsp extra virgin olive oil in a skillet over medium-high heat. Place cod strips in the skillet without overcrowding. Sear for 3-4 minutes per side until golden brown and cooked through. Transfer to a warm plate.
MAKE THE SAUCE:
  1. Lower heat to medium and add unsalted butter to the skillet. Sauté minced garlic for 1 minute until fragrant. Pour in heavy cream and let simmer gently for 2-3 minutes until slightly thickened.
FINISH THE SAUCE:
  1. Remove skillet from direct heat. Stir in fresh lemon juice, lemon zest, red pepper flakes, and freshly chopped parsley.
COMBINE & SERVE:
  1. Return cod strips to the skillet, spooning the creamy garlic lemon sauce generously over the top. Garnish with additional parsley and serve hot.

Notes

- To prevent sauce curdling, always add fresh lemon juice off heat or over low heat.
- Make it lighter by swapping heavy cream with light cream combined with 2 tbsp of Greek yogurt off heat.