Pan-Seared Cod with Wilted Dandelion Greens | Easy Healthy Fish Recipe

Ingredients

• 4 fillets, 170 g each (6 oz each)centre-cut cod fillets, skin on
• 5 ml (1 teaspoon), plus morekosher salt
• 2.5 ml (½ teaspoon)freshly cracked black pepper
• 30 ml (2 tablespoons)avocado oil or another high-smoke-point oil
• 30 g (2 tablespoons)unsalted butter
• 2 clovesgarlic, smashed
• 2–3 sprigsfresh thyme or rosemary (optional)
• 450 g (about 1 pound)dandelion greens, washed and trimmed
• 15 ml (1 tablespoon)olive oil
• 3 clovesgarlic, thinly sliced
• 1.25 ml (¼ teaspoon)red pepper flakes
• 60 ml (¼ cup)low-sodium chicken or vegetable broth
• 1 wholelemon, for juice and wedges

Instructions

1. 1

   Dry and season

   Pat the cod fillets very dry and season the flesh side with salt and pepper. Leave them for 15 minutes.

2. 2

   Heat the oil

   Warm the avocado oil in a large cast-iron or stainless-steel frying pan over medium-high heat until it shimmers.

3. 3

   Sear the cod

   Set the cod in the hot pan skin-side down and press gently for 30 seconds. Cook without moving it for 4–5 minutes, until the skin is golden and crisp.

4. 4

   Baste the fish

   Lower the heat to medium and turn the cod over. Add the butter, smashed garlic and thyme, then spoon the melted butter over the fish for 1–2 minutes, until cooked through. Take the fish out of the pan and let it rest.

5. 5

   Cook the garlic

   Add olive oil to the same pan if needed. Sauté the sliced garlic and red pepper flakes for 30 seconds.

6. 6

   Wilt the greens

   Add the dandelion greens and broth. Toss, cover the pan and cook for 1–2 minutes to wilt the greens.

7. 7

   Finish the greens

   Remove the lid and cook for a further 2–3 minutes, until tender. Turn off the heat, squeeze in the juice of half the lemon and season with salt and pepper.

8. 8

   Serve the dish

   Arrange the cod over the wilted greens and serve with extra lemon wedges.

What is pan-seared cod with dandelion greens?

This American-style fish supper pairs cod cooked in a hot pan with leafy greens softened in garlic and broth. Dandelion greens have long been eaten as a leafy vegetable in different cuisines, while the straightforward pan-searing method gives the cod a crisp skin and tender centre.

The recipe works by using one pan for both components: the fish leaves savoury browned bits behind, and the greens pick up flavour from the garlic, broth and lemon.

Nutrition and macros by portion

The nutrition label shows one serving as written: 305 calories, 34g protein, 9g carbs, 16g fat.

Cod supplies most of the protein, while the greens and broth contribute some carbohydrates and fibre. The cooking oils and butter account for much of the fat; serve with potatoes or rice if you want a more filling plate, or add extra greens to balance it with more vegetables.

Choosing the ingredients

Cod: Centre-cut fillets of similar thickness are easier to cook evenly. Keeping the skin on helps protect the flesh and gives it a crisp surface when seared.

Getting a crisp skin

Dry fish: Patting the cod thoroughly dry helps it sear rather than steam. Letting the seasoned fillets sit for 15 minutes is part of the recipe’s preparation.

Hot pan: Wait for the oil to shimmer before adding the fish. Pressing the fillets gently for 30 seconds helps the skin make contact with the pan; then leave them undisturbed for 4–5 minutes.

Checking the fish

Flip and baste: After turning the cod, reduce the heat to medium and add the butter, smashed garlic and herbs. Spoon the melted butter over the fish for 1–2 minutes, stopping when it is cooked through.

Rest: Lift the fish out before cooking the greens. A brief rest keeps it separate from the pan while you finish the side.

Cooking the greens

Wilt: Sliced garlic and red pepper flakes need only 30 seconds in the pan before the greens and broth go in. Cover for 1–2 minutes to help the leaves wilt, then uncover and cook for another 2–3 minutes until tender.

Finish: Add the juice of half a lemon after turning off the heat, then adjust the seasoning. Dandelion greens can taste pleasantly bitter, and lemon brings a fresh, sharp contrast.

What to serve alongside

The greens and cod make a complete plate as written, with lemon wedges for squeezing at the table. For a more substantial meal, serve with boiled potatoes, rice or crusty bread to soak up the buttery pan juices.

Recipe notes & tips

• Trim any tough stems from the dandelion greens before cooking.
• Use a wide pan so the cod fillets have room to sear without crowding.
• Keep the garlic for the greens sliced thinly so it cooks quickly.
• Have the broth and greens ready before you start searing the fish.
• Serve the lemon wedges at the table so everyone can adjust the acidity.

Variations

• Use rosemary: Swap the thyme for the optional rosemary sprigs when basting the cod.
• Choose vegetable broth: Use low-sodium vegetable broth for a fish supper without chicken broth.
• Adjust the heat: Reduce or omit the red pepper flakes for a milder plate.
• Try another green: Use a similar quantity of another sturdy leafy green if dandelion greens are unavailable.
• Add a starch: Serve with boiled potatoes, rice or crusty bread for a more substantial meal.

Common mistakes to avoid

• Damp cod: Pat the fillets very dry before seasoning so they can sear properly.
• Moving the fish too soon: Leave it undisturbed for 4–5 minutes so the skin has time to crisp.
• Overcooking the garlic: Sauté the sliced garlic and pepper flakes for just 30 seconds before adding the greens.
• Skipping the lid: Cover the pan for 1–2 minutes to help the greens wilt before cooking them uncovered.
• Adding lemon too early: Squeeze in the juice after turning off the heat, as directed.

How to store

Refrigerate leftover cod and greens in an airtight container for up to 2 days. Reheat gently in a covered pan over low heat until warmed through; the cod skin may lose its crispness.

Frequently asked questions