AIP Friendly Pan-Seared Cod with Herb & Lemon
Flaky, golden-seared cod with a bright herb and lemon pan sauce is exactly the kind of weeknight dinner that feels special without demanding much from you. The spice blend of turmeric and ginger gives each fillet a warm, aromatic crust that pairs beautifully with the garlicky, broth-based sauce built right in the same pan. Coconut oil handles the high heat of the sear while keeping everything compliant — no nightshade spices, no grains, no dairy, just clean, whole-food ingredients from start to finish. The bone broth adds a subtle richness to the pan sauce that makes it taste far more involved than a quick deglaze has any right to. Patting the fish dry and letting it sear undisturbed is the real secret to that deep golden crust, and the technique is straightforward enough for any home cook. With four servings coming together in a single skillet, cleanup is minimal and the result is genuinely restaurant-worthy. Fresh parsley and a squeeze of lemon at the end keep everything tasting vibrant and alive.
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Learn more →Ingredients
4 servings
- 4 cod fillets (6 oz each, about 1 inch thick), patted dry
- 1 tsp fine sea salt
- ½ tsp ground turmeric
- ¼ tsp ground ginger
- 2 tbsp coconut oil
For the pan sauce
- 4 garlic cloves, thinly sliced
- 1 tbsp olive oil
- 3 tbsp fresh lemon juice (from about 1 large lemon)
- ¼ cup chicken bone broth
- 1 tsp fresh thyme leaves
- 2 tbsp fresh flat-leaf parsley, finely chopped
For serving
- lemon wedges, for serving (optional)
Instructions
- 1
Pat the cod fillets thoroughly dry with paper towels — any surface moisture will prevent browning. In a small bowl, combine the salt, turmeric, and ginger, then season both sides of each fillet evenly with the spice mixture.
- 2
Heat the coconut oil in a 12-inch stainless steel or cast iron skillet over medium-high heat until the oil shimmers and a drop of water flicked in sizzles immediately.
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