Pan Cooked Cod in a Citrus and Herb Sauce

INGREDIENTS: For 2 servings

  • 1/1½ pounds white cod filets
  • 1 Orange
  • 1 Lemon
  • Fresh Parsley
  • 2 T. Olive Oil
  • 1 T. Unsalted Butter
  • 1 teaspoon coconut sugar
  • Salt and black pepper


  • Marinate cod filets with zest and juice from 1 lemon, juice of 1 orange, and 1 T olive oil.
  • Cover and let marinade for at least 30 minutes.
  • Preheat the oven to 250 degrees F.
  • In a large oven safe saute pan heat 1 T olive oil until hot.
  • Shake excess marinade from the fish, do not discard.
  • Cook over a medium heat for about 4 minutes and then flip and repeat on the other side.
  • Season the fish with some salt and black pepper.
  • Place the fish into the oven to keep warm while you make the sauce.
  • In another smaller pan, melt the butter and add the coconut sugar and remaining leftover marinade from the fish.
  • Bring to a boil whisking regularly until the sauce has thickened slightly and reduced.
  • Add about ¼ cup of finely shredded parsley leaves to the sauce.
  • Taste and adjust the seasoning if necessary.
  • Bring the fish from the oven and pour the thickened sauce over it.
  • Enjoy!


Calories: 350         Carbs: 5g         Fat: 20g          Protein 36g