Home > Pan-Roasted Cod with Lemon White Wine Sauce (with Video)

Pan-Roasted Cod with Lemon White Wine Sauce (with Video)

This cod recipe is seared on the stove, 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 for a nice “fancy” weeknight meal for your family.

 Do you have Spring fever yet?

It has been SO cold here, like down in the 20’s snowing like crazy cold, which has caused my little ADD brain to drift off to happy thoughts of sunshine, flowers, and Springy kind of foods.
One of the first flavors I seem to crave when Spring rolls around is lemon.

Recipes like Blueberry Cheesecake Cookies with Lemon Glaze, Lemon Blueberry Stuffed French Toast, Mini Lemon Chess Pies, Lemon Chicken Noodle Soup, Grilled Artichokes with Lemon Garlic Sauce, and Sheet Pan Lemon Chicken dance in my head.

I get seriously obsessed with it to the point that I try to find ways to fit lemon into just about any recipe. I just love the way it brightens up a dish and makes me feel like Spring is just outside my door.


Tell me that lemon makes you think of Spring too.

Pan-Roasted Cod with Lemon White Wine Sauce in a silver skillet.

One of the things I have been meaning to make, and haven’t in what feels like forever, is fish.

I really reallllllly love fish and, when fresh is available, I will cook it several times a week.
This time the craving hit me and I decided to give the frozen a try. I have to be honest. I think the only frozen fish I have ever used was fish sticks 😂

I guess I just had this weird thing in the back of my head that was saying, “Frozen fish? NO”. I really have no idea why.

I mean I prefer frozen veggies over canned if I can’t get fresh, and have used frozen shrimp a million and one times in recipes.

But frozen fish 😑

Close up of Pan-Roasted Cod with Lemon White Wine Sauce in a silver skillet.

I blame it on Kevin
When I was craving salmon one day a while back, and it wasn’t in season, I was going to buy frozen and he lost his damn mind!

You can’t buy frozen salmon!

Why? Are the Salmon Police waiting around the corner to arrest me for not buying fresh???
I guess since he used to fish in Alaska, he became some kind of fish Natzi purist.
Who knew?

But, this recipe changed all of that. He really really liked it. AND that was eating it reheated the next day 😲

I was so proud of myself!

I brought him to the frozen side 🤭

Pan-Roasted Cod with Lemon White Wine Sauce on a white plate with Lemon Garlic Mashed Cauliflower "Potatoes".


fish, lemon
Main Dish, Gluten Free, Easy Recipes
Yield: 4 to 6 servingsAuthor: Bobbi Hass-Burleson

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.
prep time: 5 minscook time: 15 minstotal time: 20 mins


  • 1/2 cup all-purpose flour (for keto I use this flour )
  • Kosher salt
  • Freshly ground black pepper
  • 4 (6-ounce) cod fillets
  • 3 tablespoons olive oil 
  • 3 tablespoons butter
  • 1 cup white wine (I used a pinot grigio), can substitute chicken stock (bone broth for keto)
  • 2 tablespoons fresh flat-leaf parsley, chopped (plus more for garnish) 
  • 3 teaspoons capers, drained
  • 1 lemon, zested and juiced
  • Lemon Garlic Mashed Cauliflower “Potatoes”


  1. Preheat the oven to 375 degrees F. 
  2. Place the flour in a shallow dish or pie plate and season generously with salt and pepper. Dredge the fillets in the flour. 
  3. Heat a large oven-safe skillet over medium-high heat. Add 2 tablespoon of the olive oil. Add the fillets and sear until browned on one side, 2 to 3 minutes. Flip the fillets and place the skillet in the oven. Roast until the fish is just cooked through, about 5 to 7 minutes. Remove the fillets from the skillet and place them on a plate. 
  4. Return the skillet to the stovetop and heat the butter and the last tablespoon olive oil over medium heat. Add the white wine, parsley, capers and lemon juice. Bring to a boil and cook until reduced and thickened. Add the lemon zest and season with salt and pepper. 
  5. Pour the sauce over the fish and garnish with parsley. 
  6. Serve over Lemon Garlic Mashed Cauliflower “Potatoes”
Created using The Recipes Generator
This cod recipe is seared on the stove, 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 for a nice "fancy" weeknight meal for your family. #ketoadapted #keto #lowcarb #fish #cod #lemon #whitewine #recipe | bobbiskozykitchen.com




If you like this recipe, you might also enjoy these.

Sauteed Cod with Garlic and Tomatoes

Here are a few more ideas you might like.




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  1. 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.

  2. 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

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

  4. 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..

  5. 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!

  6. 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.

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

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

  9. 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!

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

  11. 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

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

  13. 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.

  14. 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!

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

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

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

  18. 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

  19. 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.

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

  21. 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.

  22. 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

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

  24. 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!

  25. 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.

  26. 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.

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

  28. 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.

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

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

  31. 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.

  32. 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 ❤

  33. 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.

  34. Simply delicious! Loved every bite! Thanks for sharing!

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About Me

Welcome! It is so nice to meet you. My name is Bobbi. I am the Mom of 2 great kids, and Nana to a beautiful baby girl Kylee, and a handsome little devil named Torin. I share my life and home with my awesome partner Kevin, and 2 furbabies….

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