Lemon Butter Cod – 254 cal

We’ve always known that fish is low in calories yet can be very filling. Unfortunately, many people think some whitefish (like Cod) is tasteless. To some degree that’s true, which is why we enhance dishes made with whitefish with strong, flavourful sauces and accompaniments.

Lemon is an ideal complement to any bland fish dish but this one is elevated further with lemon-infused Orzo and sauteed asparagus. Simple to do, yet exquisite to the pallet.



2 tbsps extra virgin olive oil
4 (6-8oz) cod fillets
3 tbsp all-purpose flour
2 tbsp salted butter
1 lemon, sliced plus more for serving
1 garlic clove, minced or ground
1 bunch of asparagus, ends trimmed, cut into 1″ pieces
1 cup uncooked orzo
1 tbsp lemon juice
tbsp chopped fresh dill for serving



In a large, cast iron skillet, heat the olive oil over medium-high heat. Season the cod all over with salt and pepper, then sprinkle it evenly on both sides with flour. When the oil shimmers, add the cod and sear until golden, 3-4 min per side. Transfer the cod to a plate.

Using the same skillet, sear the butter and lemon slices until the lemon is golden, about 1 minute per side. Add the lemon to the cod on the plate.

Again, using the same skillet, cook the garlic, asparagus, and orzo until the garlic is fragrant and the orzo is toasted, 2-3 min. Add the chicken broth and lemon juice. Increase the heat to high and bring to a boil. Cook, stirring occasionally, until the orzo is al dente, about 10 min. Slide the cod, lemon slices, and any collected juices back into the skillet and cook until everything is warmed through, about 1 minute.

Top with fresh dill and serve.


This and other recipes are suggested for men following the Dad’s Diet strategy (copyright 2021). They are also served at the Artichoke Hart restaurant (New York Fried, copyright 2016 and Covid Capers, copyright 2023), and sometimes served by 5-star chef London Cartwright (Menu of Passion, copyright 2017, and the Italian Interlude series, copyright 2023).


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