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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!
5 from 1 vote
Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine American
Servings 4
Calories 287 kcal

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.
  • Dredge the filets in the seasoned flour and shake to remove the excess, set aside on a plate.
  • In a large, nonstick skillet, heat the oil and butter over medium-high heat.
  • Cook the fish for 2 to 3 minutes, or until golden brown. *See Notes
  • Remove the filets to a plate and cover with foil to keep warm.
  • Increase the heat to medium-high and 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 can preheat the oven to 375 and place the skillet in the oven for 5 minutes or so after pan searing them to finish cooking.

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
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