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    Home > Recipes > Easy recipes

    Pan-Roasted Cod with Lemon White Wine Sauce

    June 10, 2023 by bobbiskozykitchen 36 Comments

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    This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Doing so allows me to create more unique content and recipes for you.

    This Pan Roasted Cod with Lemon White Wine Sauce recipe is pan seared and then finished in the oven for perfectly flaky fillets. Then topped with an amazing lemon white wine butter sauce. It is quick, easy, and perfect low carb recipe for a nice "fancy" weeknight meal for your family.

    A mouthwatering dish of pan roasted cod filet served on a bed of creamy mashed cauliflower, topped with a tangy lemon white wine sauce and scattered capers. The plate sits elegantly on a rustic wooden table, accompanied by a pan filled with more succulent filets. A charming yellow and white striped towel adds a delightful touch to the background.

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    Spring fever, anyone?

    Get ready to tantalize your taste buds with this epic low carb/keto-friendly Pan Roasted Cod and Lemon White Wine Sauce recipe that screams, "Hello, springtime!" Okay, picture this: It's been crazy cold outside, like snowing-like-crazy-20s kind of cold, and my mind is all, "Hey, let's daydream about sunshine, flowers, and seriously yummy springy foods, shall we?"

    Now, here's the thing. When spring rolls around, my taste buds go gaga for one flavor: lemon! I'm talking Lemon Chicken Noodle Soup, Lemon Garlic Zucchini Noodles, Blueberry Cheesecake Cookies with Lemon Glaze, Keto Lemon Bars, Keto No-Bake Lemon Cheesecake, and SO much more!

    Seriously, these lemon-infused delights have taken over my daydreams. I'm borderline obsessed, but who can blame me? Lemon has this magical power to brighten up any dish and make me feel like spring is knocking on my door.

    By the way, am I the only one who associates lemon with springtime bliss? I mean, come on, there's just something about that tangy, zesty flavor that screams, "Hey, winter is so last season!"

    Now, let's talk about the star of this low carb/keto-friendly recipe: the lemon white wine sauce. Brace yourself, because this sauce takes the whole dish to a whole new level of YUM. Imagine the zing of lemon, the slightly tart pinch of pinot grigio, and the mouthwatering saltiness of capers all mingling together in a flavor explosion. It's like OMG amazeballs! This sauce is the secret weapon that transforms a simple pan-roasted cod into a taste bud party you won't want to end. Seriously, it's springtime in a sauce!

    Hold up, though. Let's talk about the cod cooking deets. We've made a tweak to the original recipe so that everyone's happy, no matter how thick their cod filets are. If you're living the low carb/keto lifestyle, use a low carb flour substitute for the dredge (like almond flour or coconut flour) to keep it in line with your dietary goals. But if you're not following a low carb lifestyle, no worries! Just go ahead and use regular all-purpose flour for the dredge. We're all about options here!

    So, get your taste buds ready to welcome spring with open arms and an empty plate, because this low carb Pan Roasted Cod with Lemon White Wine Sauce is about to rock your world. Let that zesty lemon take you on a flavor rollercoaster and transport you to sunnier days. Say goodbye to winter's chill and hello to a forkful of pure springtime joy. Trust me, it's gonna be deliciously epic.

    Let's do this!

    In This Post
    • 🥘Pan Roasted Cod with Lemon White Wine Sauce Ingredients
    • Substitutions
    • 📖Variations
    • 🍽Equipment
    • Storage
    • 💭Top tip
    • FAQ about Pan Roasted Cod with Lemon White Wine Sauce
    • More Keto & Low Carb Seafood Recipes
    • Pairing
    • Pan-Roasted Cod with Lemon White Wine Sauce
    • Food safety

    🥘Pan Roasted Cod with Lemon White Wine Sauce Ingredients

    These are the ingredients necessary to make Pan Roasted Cod with Lemon White Wine Sauce.

    Overhead view of a silver skillet filled with four perfectly cooked cod filets, each one adorned with a generous drizzle of tangy lemon white wine sauce. The filets are beautifully garnished with scattered capers, adding a touch of saltiness and visual appeal.
    • Flour - If you are not on a low carb diet you can use regular all-purpose flour
    • Cod Filets - You can use frozen as I have here or, if fresh is available, grab fresh filets
    • White Wine - You should use a light, crisp, dry white wine here like a Pinot Grigio, Sauvignon Blanc, or unoaked Chardonnay.

    A detailed list with measurements and instructions can be found on the printable recipe card at the bottom of the page.

    Substitutions

    • Flour - instead of the coconut flour you can use almond flour or another low carb flour. If you are not on a low carb diet feel free to use all purpose flour or gluten-free flour.
    • Fish Filets - I used cod as it is one of our favorite white fish. However you should feel free to substitute Haddock, Snapper, Halibut, or Tilapia. Please know the cook times will be different depending on the thickness of your filets.
    • Wine - feel free to use whatever light dry white wine you prefer here. If using a Chardonnay I would suggest an unoaked version.

    📖Variations

    Giving the visitor ideas on how they can change this recipe to better suit their dinner guests, or their cultural cuisine, is a great way to increase the chances they make the recipe

    • Spicy - add chili pepper flakes while cooking to the sauce to give it a little kick
    • Mexican - use your favorite Mexican beer in place of the white wine, lime for the lemon, and chopped pickled jalapenos instead of the capers.
    • Garlic Herb - add minced garlic and a mix of your favorite herbs. Omit the capers

    🍽Equipment

    This is the equipment you will need to make Pan Roasted Cod with Lemon White Wine Sauce.

    • Shallow dish (for dredging)
    • Measuring cups & spoons
    • Large skillet
    • Fish spatula

    Storage

    Store any leftover Pan Roasted Cod with Lemon White Wine Sauce in an airtight container in the refrigerator. Good for 2-3 days.

    You can alternately freeze the leftovers in a freezer safe container. Good for 2 to 3 months.

    💭Top tip

    When cooking the fish, make sure the skillet or pan is preheated properly. Preheating the pan allows for a nice sear and helps prevent the fish from sticking to the surface. This creates a flavorful crust on the outside while keeping the fish moist and tender on the inside.

    Close-up view of a perfectly cooked cod filet in a skillet, showcasing its golden-brown crust and delicate flaky texture. The filet is adorned with a drizzle of tangy lemon white wine sauce, and capers are studded across the top, adding a touch of saltiness and visual appeal.

    FAQ about Pan Roasted Cod with Lemon White Wine Sauce

    Can I use a different type of fish for this recipe?

    Absolutely! While the recipe calls for cod, you can use other white fish varieties such as halibut, haddock, or snapper as well. Adjust the cooking time as needed based on the thickness of the fish fillets.

    Can I substitute the white wine in the sauce?

    Yes, you can substitute the white wine with chicken or vegetable broth if you prefer a non-alcoholic version. It will still add flavor to the sauce without the wine's acidity.

    How should I store the leftovers?

    Store any leftover Pan Roasted Cod with Lemon White Wine Sauce in an airtight container in the refrigerator for up to 3 days. You could also freeze the leftover cod in a freezer safe container or bag for up to 3 months.

    Can I freeze the leftovers with the sauce?

    While the fish can be frozen, the sauce may not freeze well due to its dairy or wine content. It's best to separate the sauce and fish before freezing. Freeze the fish separately, and prepare a fresh batch of sauce when reheating the leftovers.

    More Keto & Low Carb Seafood Recipes

    Looking for other recipes like this? Try these:

    • Oven Baked Coconut Macadamia Fish Fillet
    • Keto Tuscan Salmon
    • Lemon Garlic Salmon Foil Packs
    • Sheet Pan Salmon and Asparagus
    • Baked Mayo Parmesan Fish
    • Baked Tilapia

    Pairing

    These are my favorite dishes to serve with Pan-Roasted Cod with Lemon White Wine Sauce:

    • Lemon Garlic Mashed Cauliflower
    • Hasselback Zucchini
    • Mediterranean Cauliflower Salad
    • Roasted Asparagus with Garlic and Parmesan
    • Creamed Leeks
    • Creamy Broccoli Cheese Casserole
    Pan roasted cod with lemon white wine sauce on a bed of mashed cauliflower.

    Pan-Roasted Cod with Lemon White Wine Sauce

    Pan-Roasted Cod with Lemon White Wine Sauce is seared on the stove, then finished in the oven for perfectly flaky fillets. Then topped with an amazing lemon white wine butter sauce. Low carb and gluten-free!
    4.50 from 2 votes
    Print Recipe Pin Recipe
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    Prep Time 5 minutes mins
    Cook Time 15 minutes mins
    Course Main Course
    Cuisine American
    Servings 4
    Calories 287 kcal

    Equipment

    • large skillet
    • Measuring cups and spoons set
    • shallow bowl
    • Whisk
    • fish spatula

    Ingredients
      

    • 1/2 cup Wholesome Yum Coconut Flour can also use almond flour or all-purpose flour if not low carb or gluten-free.
    • pink salt
    • cracked black pepper
    • 4 (6-ounce) cod filets without skin
    • 3 tbsp olive oil
    • 1 cup dry white wine (I used a pinot grigio) can substitute chicken bone broth or vegetable stock
    • 2 tbsp fresh flat-leaf parsley chopped (plus more for garnish) 
    • 3 tsp capers drained
    • 3 tbsp butter
    • 1 lemon zested and juiced
    Get Recipe Ingredients

    Instructions
     

    • In a shallow dish combine the flour with salt and pepper, whisk to combine well.
    • Preheat the oven to 375 degrees F.
    • Dredge the filets in the seasoned flour and shake to remove the excess, set aside on a plate.
    • In a large, oven-safe nonstick skillet, heat the oil over medium-high heat.
    • When the oil begins to ripple place the fish in the pan, cooking for 2 to 3 minutes, or until golden brown.
    • Carefully turn the fish filets over and place the skillet in the oven for 10 minutes. *See Notes
    • Remove the skillet from the oven and place the filets to a plate and cover with foil to keep warm.
    • Place the skillet back on the stove over medium-high and when hot add the white wine and capers. Bring to a boil for 1 to 2 minutes to reduce the wine and burn off the alcohol.
    • Remove the pan from the heat and add the butter, parsley, and lemon juice, swirling until the butter has completely melted.
    • Spoon the sauce over the fish filets and serve immediately.

    Notes

    If your filets are very thick you may need to roast in the oven for 15 minutes.

    Disclaimer

    Most of my recipes are low-carb (or keto) and gluten-free, but some are not. Please verify that a recipe fits your needs before using it. Recommended and linked products are not guaranteed to be gluten-free. Recipes may contain errors, so please use your common sense when following them. Nutritional information is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs will not be included as it has a glycemic index of 0 (meaning it does not spike blood sugar) and it’s not metabolized. Net carbs are the total carbs minus fiber.

    Nutrition

    Calories: 287kcalCarbohydrates: 12gProtein: 3gFat: 21gSaturated Fat: 9gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gTrans Fat: 0.3gCholesterol: 23mgSodium: 118mgPotassium: 98mgFiber: 7gSugar: 2gVitamin A: 439IUVitamin C: 17mgCalcium: 19mgIron: 1mg
    Keyword 10 ingredients or less, 30 minutes or less, american, cod, easy, easy recipes, fish, gluten-free, Keto, keto recipes, kid friendly, lemon, Low Carb, main dish, One Pan, seafood
    Tried this recipe?Let us know how it was!

    Food safety

    • Do not use the same utensils on cooked food, that previously touched raw meat
    • Wash hands after touching raw meat
    • Don't leave food sitting out at room temperature for extended periods
    • Never leave cooking food unattended
    • Use oils with high a smoking point to avoid harmful compounds
    • Always have good ventilation when using a gas stove

    See more guidelines at USDA.gov.

    If you like this recipe please leave a comment!

    If you make this recipe, take a photo and share it on Instagram with the hashtag #BobbisKozyKtchn I love to see what you make. You might even make it into our newsletter!!

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    Reader Interactions

    Comments

    1. Unknown

      February 25, 2018 at 4:37 pm

      Cod is one of our favorite fish to keep in the freezer, now I have a new way to make it. Plus it looks easy to make which is a huge plus for me.

      Reply
    2. Ali Rost

      February 25, 2018 at 10:37 pm

      I loved reading your post this morning from rainy and cold Iowa. This is almost exactly what I made for dinner last night with a wonderful bottle of red wine. We are praying that this cold weather ends soon and that we won’t be craving winter food all summer! I've been on a Jamie Oliver kick as of late particularly the Italy one and the Naked Chef Takes Off. You should really try his recipe for cod wrapped in pancetta over green beans and lemons. If you love cod, this one is a keeper! x

      Reply
    3. Victor S.

      February 25, 2018 at 11:01 pm

      Mmm.. looks super delicious! Thank you for sharing the great recipe. Will need to give a try. 🙂

      Reply
    4. vian

      February 26, 2018 at 2:04 am

      Mmmm, Yummy overload! I want to try this at home but I'm lost with the ingredients. What's the difference between kosher salt and the ordinary salt. I also don't know what caper is, sorry! I have to search more..

      Reply
    5. Dalene Ekirapa

      February 26, 2018 at 2:34 am

      Oh my! Cods...!I was once able to dine and have cod and coconut rice for my menu and yeah, it was so yummy! And yours just look better! Anything with Lemon for my toppings will forever be my favorite!

      Reply
    6. Unknown

      February 26, 2018 at 3:26 am

      I really enjoy citrus with seafood, there's just something fantastic about the flavor combination. I think this recipe is just perfect for Spring! It looks so good.

      Reply
    7. Blair Villanueva

      February 26, 2018 at 4:09 am

      Your recipe today is making me hungry! Looks savory and the effects of lemon truly adds appeal. Yum!

      Reply
    8. Ridima

      February 26, 2018 at 4:42 am

      Wow you have some great mouth-watering pictures. Can't wait for this weekend when I am going to try and savour this. Yum!

      Reply
      • Kelly

        June 28, 2024 at 7:18 pm

        4 stars
        Tasted great. The recipe said to add butter in two spots. I added at the beggining and it browned a little too much. Did you mean add half at the beggining and half at the end? Flavors were great. Will make again. Thanks!

        Reply
        • bobbiskozykitchen

          July 13, 2024 at 8:02 am

          I adjusted the recipe to reflect some changes in my way of cooking the fish now. Thank you for letting me know there was some confusion.

    9. Kartika

      February 26, 2018 at 5:34 am

      Yummy! Cod fish is my favorite . It's butter like texture and melt in the mouth taste just can't tell how much I love it. This is a great recipe to try . I would recommend this to all my friends thanks!

      Reply
    10. Unknown

      February 26, 2018 at 9:27 am

      During Lent we can't eat meat on Friday! So this fish dish will be a perfect recipe to try!

      Reply
    11. Sigrid Says

      February 26, 2018 at 10:22 am

      Oemgee! I am sooo doing this. Thank you so much for this. And your photos are awesome. Drooling here because I didn't get a proper dinner! Ugh. hahaha I shouldn't have wandered here. hahaha

      Reply
    12. Akamatra

      February 26, 2018 at 11:53 am

      I love eating fish and cod was no exemption. I am going vegetarian for Lent and I miss fish most of all!

      Reply
    13. Sela

      February 26, 2018 at 12:28 pm

      Yum Yum, this looks delicious and I am going to make it tonight with the mashed potatoes. It looks so easy and I'm all in. Thanks because now I know what's for dinner.

      Reply
    14. Ana De Jesus

      February 26, 2018 at 1:55 pm

      This might seem strange as a vegetarian but I was actually inspired by your recipe to order from a site called V bites which sells meatless and fish less products so that I can recreate your pan code recipe. It all sounds like heaven to me!

      Reply
    15. Michael Satterfield

      February 26, 2018 at 2:07 pm

      This looks so amazing! I am going to try to cook this one later this week.

      Reply
    16. Unknown

      February 26, 2018 at 6:52 pm

      This looks delicious and creamy....and cant believe you can make it that fast...

      Reply
    17. mail4rosey

      February 27, 2018 at 4:38 am

      That's awesome that he even liked it reheated. 😉 My DIL and son eat fish a few times a week. They just LOVE it!

      Reply
    18. Ami Rose

      February 27, 2018 at 4:57 am

      This sounds so lovely, I need to start experimenting in the kitchen a little more. Rather than sticking with the same basic flavours.

      Ami xxx

      Reply
    19. Sayanti Mahapatra | Binge on Basics

      February 27, 2018 at 9:27 am

      I am totally drooling over this blog post. My sister is a huge fan of cod fish and she loves to try new recipes every time. I am going to pass this recipe to her and get myself a perfect Saturday treat.

      Reply
    20. London Mumma

      February 27, 2018 at 9:46 am

      Thanks a bunch, cause now all I wanna do is leave work, go to the supermarket buy some cod and make this tasty dish.

      Reply
    21. Steven Shakeshaft

      February 27, 2018 at 11:47 am

      I was always worried about frozen food too. These days we use it for stews and curries 🙂 This dish looks delicious and fresh. My wife wouldn't eat it but I could cook it for friends.

      Reply
    22. hh

      February 27, 2018 at 2:00 pm

      Oh it’s been so long since I had cod. I usually like me covered in batter and served with chips lol but this sounds delicious! Will have to try it sometime, perfect spring/summer fish

      Reply
    23. Unknown

      February 27, 2018 at 11:26 pm

      Oh wow. This look s so yummy. I can't have fish but might try this with chicken or beef

      Reply
    24. Jennifer L.

      February 28, 2018 at 12:04 am

      oh my goodness this looks absolutely mouthwatering. I love a good lemon white wine sauce with chicken but never thought of making it with seafood. I'm definitely grabbing a few cod filets this week and giving this a go. yum!

      Reply
    25. Blair Villanueva

      February 28, 2018 at 9:25 am

      Sometimes foods that are reheated taste better, i wonder why? Can we use other kind of fish substitute to salmon, like tuna? But salmon is better.

      Reply
    26. Bobbi | Bobbi's Kozy Kitchen

      February 28, 2018 at 9:26 am

      I love salmon but, since the flavors in this sauce are so delicate, I would recommend a mild white fish like tilapia or something along those lines.

      Reply
    27. Esperanza Scotto

      February 28, 2018 at 9:38 am

      This meal looks amazing! I love seafood and lemon! Such a good combination 🙂

      Reply
    28. Blair Villanueva

      March 04, 2018 at 11:57 am

      Sometimes foods that are reheated taste better, i wonder why? Can we use other kind of fish substitute to salmon, like tuna? But salmon is better.

      Reply
    29. usps tracking

      September 20, 2018 at 1:22 am

      The food is delicious and unique, I like this dish, thanks to it I have added a new item to my cooking menu.

      Reply
    30. Anonymous

      January 20, 2021 at 9:48 am

      Did you cook
      Cod from
      Frozen or thaw first? I find it falls apart easily lying using frozen

      Reply
    31. Bobbi

      January 20, 2021 at 9:50 am

      I thawed it first. I haven't had any issues with fish that has been frozen falling apart for me. I do use a fish spatula, and am very careful when turning the fish.

      Reply
    32. Tanya P

      March 19, 2021 at 6:00 am

      Ahhhhhmazing!!!! We are in deep love with this recipe. Used fresh cod and added extra capers, but ohmywow, this is restaurant quality 5+++ stars!!! Thank you. We will make it often ?

      Reply
    33. Vicky

      March 25, 2022 at 1:01 pm

      Wow. What a dish and what a recipe. Looks mega delicious. Perfect presentation and pictures. Now I have to eat. Plan it for this weekend. Thanks for sharing.

      Reply
    34. Anonymous

      June 14, 2022 at 8:40 am

      Simply delicious! Loved every bite! Thanks for sharing!

      Reply
    4.50 from 2 votes (1 rating without comment)

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