Cod with Creamy Garlic Herb Sauce

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That cod looks incredible — beautifully seared with a rich crust and creamy herb sauce on the side. Since you’re aiming for a high-protein cod recipe, I’ll give you a detailed, step-by-step version with technique tips so you can truly “perfect” it every time.

Below is a full, in-depth recipe inspired by what you made.

High-Protein Pan-Seared Cod with Creamy Garlic Herb Sauce

Why This Recipe Works

Cod is one of the best lean protein sources you can buy at ALDI or anywhere else. It’s:

  • Very high in protein

  • Low in fat

  • Mild in flavor (perfect for bold seasoning)

  • Quick to cook

The key to perfection is:

  1. Drying the fish thoroughly

  2. Using high heat

  3. Not moving the fish too early

  4. Finishing with a creamy, protein-boosted sauce

Ingredients (Serves 3–4)

For the Cod

  • 4 thick cod fillets (about 6 oz / 170g each)

  • 1½ tbsp olive oil or avocado oil

  • 1 tbsp smoked paprika

  • 1 tsp garlic powder

  • 1 tsp onion powder

  • ½ tsp cayenne pepper (optional)

  • 1 tsp dried thyme

  • 1 tsp dried oregano

  • ¾ tsp salt

  • ½ tsp black pepper

  • 1 tbsp lemon juice

For the High-Protein Creamy Garlic Herb Sauce

  • ¾ cup plain Greek yogurt (full fat or 2%)

  • 2 tbsp light cream cheese (optional for richness)

  • 1 tbsp olive oil

  • 2 cloves garlic, finely minced

  • 1 tbsp chopped fresh parsley

  • 1 tbsp chopped chives

  • 1 tsp lemon zest

  • 1–2 tbsp lemon juice (to taste)

  • Salt and black pepper to taste

  • Splash of water or milk to thin if needed

Step 1: Preparing the Cod Properly (Most Important Step)

Many people skip this — and that’s why their cod turns out watery instead of beautifully seared.

  1. Remove cod from packaging.

  2. Pat extremely dry with paper towels.

  3. Let it sit uncovered in the fridge for 20–30 minutes if you have time. This helps dry the surface further.

  4. Bring to room temperature for 10 minutes before cooking.

Dry fish = golden crust. Wet fish = steaming.

Step 2: Create the Flavor Crust

In a small bowl, mix:

  • Smoked paprika

  • Garlic powder

  • Onion powder

  • Cayenne

  • Thyme

  • Oregano

  • Salt

  • Pepper

Brush cod lightly with olive oil. Then coat generously with seasoning on all sides.

Press seasoning gently so it adheres well.

This spice blend gives that deep reddish crust like in your picture.

Step 3: Searing for That Perfect Crust

Use a heavy skillet — cast iron works best.

  1. Heat skillet over medium-high heat for 2–3 minutes.

  2. Add oil and let it shimmer.

  3. Place cod in pan presentation side down.

  4. DO NOT TOUCH IT for 3–4 minutes.

You’ll know it’s ready to flip when:

  • The edges turn opaque

  • It releases easily from the pan

Flip carefully using a thin spatula.

Cook another 2–3 minutes.

Internal temperature should reach 130–135°F (it will continue cooking off heat to 145°F).

Finish with a squeeze of fresh lemon juice.

Step 4: Make the High-Protein Creamy Herb Sauce

This sauce boosts protein and keeps the dish macro-friendly.

In a bowl combine:

  • Greek yogurt

  • Cream cheese

  • Olive oil

  • Garlic

  • Parsley

  • Chives

  • Lemon zest

  • Lemon juice

  • Salt & pepper

Whisk until smooth.

If too thick, add a tablespoon of water or milk.

Taste and adjust salt or lemon.

Let it sit for 10–15 minutes to allow flavors to meld.

Step 5: Plating Like a Pro

To recreate the look in your photo:

  • Spoon creamy sauce into a small bowl.

  • Sprinkle extra herbs and drizzle olive oil on top.

  • Arrange cod pieces tightly together.

  • Garnish with chopped parsley and flaky salt.

Serve immediately while hot.

Protein Breakdown (Approximate)

Per serving (1 fillet + sauce):

  • Calories: ~320–350

  • Protein: 35–40g

  • Carbs: 4–6g

  • Fat: 15–18g

Cod alone provides around 21g protein per 3 oz. A 6 oz fillet gives about 40g of lean protein.

Pro Tips for Absolute Perfection

1. Don’t Overcook

Cod dries quickly. The moment it flakes easily, it’s done.

2. Use High Heat

Medium heat won’t give you that crust. Medium-high is key.

3. Let It Rest

Rest 2–3 minutes before serving to retain juices.

4. Add Butter Finish (Optional)

For extra richness, add 1 tbsp butter in last minute and baste.

5. Air Fryer Option

400°F for 8–10 minutes depending on thickness.

Flavor Variations

Spicy Cajun

Add more cayenne + blackened seasoning.

Mediterranean

Add dill, capers, and extra lemon zest.

Low-Fat Version

Use only Greek yogurt (skip cream cheese).

Keto Version

Use full-fat yogurt + extra olive oil.

Best Sides for a High-Protein Meal

  • Roasted asparagus

  • Garlic green beans

  • Cauliflower mash

  • High-protein rice (lentil rice blend)

  • Quinoa

Common Mistakes to Avoid

  • Crowding the pan

  • Moving fish too early

  • Skipping drying step

  • Using low heat

  • Over-salting before tasting

Storage & Meal Prep

  • Store in airtight container for 2–3 days.

  • Reheat gently in skillet or microwave at 50% power.

  • Sauce keeps 3–4 days refrigerated.

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