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Seared Cod with Lemon Caper Sauce

Serves 4
Ready in 20 mins
Prep time 5 mins
Cooking time 15 mins
238 calories per serving


> 1 tbsp olive oil
> 4 (6 - 8 oz) cod filets
> 1 tsp lemon pepper seasoning
> 2 tbsp flour
> 1 tbsp minced garlic
> 1 tbsp capers, drained
> 1 cup low sodium chicken broth
> 2 tbsp lemon juice
> 1 tbsp cold butter


Preheat a large nonstick skillet over medium high heat. Pat fish filets dry with a paper towel and lightly sprinkle lemon pepper seasoning on each side. Sprinkle the flour on each side of the filets afterwards and shake off any excess.
Add the olive oil to hot pan, followed by the floured cod. Cook, for 2-3 minutes or until filets are golden brown. Flip the filets and add the garlic and capers to the pan. Continue to cook for 1-2 more minutes.
Add the chicken broth to pan and pour the lemon juice over the fish filets. Bring liquid to a boil, reduce heat to medium and simmer for 3-4 minutes longer or until cod is completely cooked and flakes easily with a fork.
Remove pan from heat. Add the cold butter and swirl in the pan until completely melted. Serve fish with caper sauce on top.

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