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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.
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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
These are the ingredients necessary to make Pan Roasted Cod with Lemon White Wine Sauce.
- 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.
FAQ about Pan Roasted Cod with Lemon White Wine Sauce
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.
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.
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.
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
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
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
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
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.
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Unknown
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.
Ali Rost
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
Victor S.
Mmm.. looks super delicious! Thank you for sharing the great recipe. Will need to give a try. 🙂
vian
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..
Dalene Ekirapa
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!
Unknown
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.
Blair Villanueva
Your recipe today is making me hungry! Looks savory and the effects of lemon truly adds appeal. Yum!
Ridima
Wow you have some great mouth-watering pictures. Can't wait for this weekend when I am going to try and savour this. Yum!
Kelly
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!
bobbiskozykitchen
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.
Kartika
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!
Unknown
During Lent we can't eat meat on Friday! So this fish dish will be a perfect recipe to try!
Sigrid Says
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
Akamatra
I love eating fish and cod was no exemption. I am going vegetarian for Lent and I miss fish most of all!
Sela
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.
Ana De Jesus
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!
Michael Satterfield
This looks so amazing! I am going to try to cook this one later this week.
Unknown
This looks delicious and creamy....and cant believe you can make it that fast...
mail4rosey
That's awesome that he even liked it reheated. 😉 My DIL and son eat fish a few times a week. They just LOVE it!
Ami Rose
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
Sayanti Mahapatra | Binge on Basics
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.
London Mumma
Thanks a bunch, cause now all I wanna do is leave work, go to the supermarket buy some cod and make this tasty dish.
Steven Shakeshaft
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.
hh
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
Unknown
Oh wow. This look s so yummy. I can't have fish but might try this with chicken or beef
Jennifer L.
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!
Blair Villanueva
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.
Bobbi | Bobbi's Kozy Kitchen
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.
Esperanza Scotto
This meal looks amazing! I love seafood and lemon! Such a good combination 🙂
Blair Villanueva
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.
usps tracking
The food is delicious and unique, I like this dish, thanks to it I have added a new item to my cooking menu.
Anonymous
Did you cook
Cod from
Frozen or thaw first? I find it falls apart easily lying using frozen
Bobbi
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.
Tanya P
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 ?
Vicky
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.
Anonymous
Simply delicious! Loved every bite! Thanks for sharing!