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Pan Seared Cod With Lemon Caper Sauce

Updated: Aug 3, 2023

Pan Seared Cod With Lemon Caper Sauce

Pan Seared Cod With Lemon Caper Sauce

Great recipe for lunch or dinner with layers of flavors. Different herbs, spices, wine, lemon, and capers create a dramatic but harmonious taste. Cilantro and Parsley not only enhance the taste but, more importantly, act as chelation agents to prevent mercury content from being stored in your body.


  • Wild cod or halibut fish: 1/2 - 1 lb

  • Lemon: 2, thinly sliced

  • White onion: 1/4 diced

  • Parsley or cilantro (or both): copped, 1/4 cup

  • Fresh scallion: 1/2 chopped

  • Fresh ginger: 1/2 tablespoon

  • Fresh garlic: minced, 1/2 tablespoon

  • White wine: 1 tablespoon

  • Capers: 1 tablespoon

  • Dried dill: 1/2 tablespoon

  • Black pepper

  • sea salt or pink salt

  • White button mushrooms or baby portabella mushrooms: 1/2 cup, sliced

  • Avocado oil: 3 tablespoons



1. Fish Process:

  • 1-2 hours before cooking, use a paper towel to pad on the fish fillet to get rid of the liquid and moisture.

  • Marinate the fish with dried dill, black pepper, and salt.

  • Oil and heat the pan on low to medium heat. Place the marinated fish on the pan. Place one layer of sliced lemon on top of the fish. Cook the first side for 3 minutes. Then flip the fish together with sliced lemon so that the lemon is now underneath the fish right above the griller. Cook for another 2-3 minutes. (If the fish is thick, cook longer.)

2. Lemon & Pepper Sauce Process:

  • In a saucepan, heat 2 tablespoons of oil on medium heat. Place onion and ginger in. Sauté them until the onion becomes slightly brown.

  • Add mushrooms and cook them for another few minutes till they are caramelized.

  • Add white wine, cappers, black pepper, and salt into the saucepan. Cook for another minute.

  • Squeeze lemon juice from 1/4 of the lemon into the saucepan. Stir and cook for another 20-30 seconds.

  • Add scallion, cilantro or parsley, and garlic at the last minute. Quickly stir for a few seconds and then turn off the stove.

  • Transfer the fish onto a plate. Pour sauce over the fish. Enjoy!!


Jenny Noland, MS, CNS, CNGS, CKNS, LDN, MBA

Functional Nutritionist in Eugene, Oregon

Board-Certified Nutrition Specialist

Board-Certified Nutritional Genomics Specialist

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Personalized Nutrition Therapy for Metabolic Dysfunction and Cancer Care

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