Pregnancy Friendly Lemon Butter Cod
Flaky, golden cod bathed in a bright lemon butter sauce is exactly the kind of satisfying weeknight dinner that feels special without requiring much effort. Seafood during pregnancy means one thing matters above all else: the fish needs to hit a safe internal temperature, and this recipe is built around that — the cod is cooked until fully opaque and reaches 145°F at the thickest part, so there's no guesswork involved. Cod itself is a low-mercury white fish, making it one of the more relaxed choices you can reach for right now. The garlic-infused oil delivers all that savory depth without any raw garlic, which some people find easier to stomach during pregnancy. Once the fish is done, a quick brown butter sauce comes together in the same pan with fresh lemon juice, zest, scallion greens, and parsley — bold, fresh flavors that don't rely on anything processed or hard to track down. A squeeze of lemon wedge at the table pulls the whole plate together and makes it feel genuinely restaurant-worthy. It's the kind of meal that's nourishing and delicious at the same time, which is exactly what you want when you're cooking for two.
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Learn more →Ingredients
4 servings
- 4 cod fillets (6 oz each), about 1 inch thick
- ½ tsp salt
- ¼ tsp black pepper
- 2 tbsp garlic-infused oil
For the sauce
- 3 tbsp unsalted butter
- 3 tbsp fresh lemon juice (from about 1 large lemon)
- 1 tsp lemon zest
- 2 tbsp scallion green tops, thinly sliced
- 1 tbsp fresh parsley, finely chopped
- ¼ tsp red pepper flakes (optional)
For serving
- lemon wedges, for serving (optional)
Instructions
- 1
Pat the cod fillets thoroughly dry with paper towels, then season both sides evenly with the salt and black pepper.
- 2
Heat the garlic-infused oil in a 12-inch skillet over medium-high heat until shimmering. Add the cod fillets presentation-side down and cook, undisturbed, for 3–4 minutes, until the underside is golden and the fish releases easily from the pan.
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