One-Pan Mediterranean Pan Seared Cod Recipe (Restaurant Quality!)

Stop settling for rubbery, bland fillets. This pan seared cod recipe creates a golden, caramelized crust that locks in juices instantly. Shatter through the crisp exterior to reveal impossibly tender, buttery flakes bathing in a savory garlic-lemon glaze. It’s absolute textural perfection.

Why This Recipe is a Weeknight Hero

• Incredible Texture Contrast: The quick sear creates a light, golden crust that locks in moisture, while the gentle oven finish ensures the inside remains impossibly tender and flaky.
• Effortless One-Skillet Cleanup: By building the savory bean base and cooking the fish in the same pan, you get deep, layered flavors without a sink full of dirty dishes.
• Vibrant Flavor Infusion: The zesty combination of fresh lemon juice, garlic, and warm spices like cumin and coriander transforms simple ingredients into a bright, crave-worthy dinner.

A Wholesome Mediterranean Dinner

I absolutely love how this dish balances comfort with fresh ingredients. It feels indulgent thanks to the olive oil and savory beans, but it’s packed with whole foods that make you feel great.

Nutrition Snapshot:

• High Protein: Each serving packs about 47g of protein, making it incredibly satisfying.
• Fiber-Rich Base: The cannellini beans and veggies add wonderful texture and fiber.
• Healthy Fats: We use extra virgin olive oil for that classic Mediterranean richness.

If you are looking to expand your menu, this dish pairs beautifully with a fresh Mediterranean Salad Recipe for extra crunch. For a fun appetizer while the fish bakes, try my Smoky Mediterranean Eggplant Dip Recipe.

How to Make This Lemon Garlic Cod Fillet

1. Prepare the Savory Base
Start by softening onions in an oven-safe skillet. Add your cherry tomatoes and cannellini beans, stirring until the tomatoes just start to burst. This creates a rustic, flavorful “bed” for the fish.

2. Dredge for Crunch
Pat your cod fillets extremely dry. Dip them in a lemon-olive oil mix, then press into your seasoned whole-wheat flour blend. This is the secret to that gorgeous crust.

3. The Golden Sear
Sear the fish in a separate hot skillet for just 90 seconds per side. You aren’t cooking it through yet—just creating that golden color.

4. Bake to Perfection
Place the seared fish on top of your bean mixture. Drizzle with the remaining garlic-lemon infusion and bake for about 8-10 minutes until opaque.

If you have family members who want a heartier side, this dish goes great with The Easiest One-Pot Mediterranean Spinach and Rice Recipe.

Expert Tips for Perfect Fish

• Dryness is Key: I cannot stress this enough—pat your fish thoroughly dry with paper towels before dredging. Moisture is the enemy of a good sear; wet fish will steam instead of crisping.
• Don’t Overcrowd: When searing, give the fillets space. If they are too close, the temperature of the pan drops, and you lose that beautiful golden crust.
• Check for Bones: Even “boneless” fillets can have stray pin bones. Run your finger down the center of the fillet and remove any you find with tweezers before cooking.
• Rest the Fish: Just like steak, let the skillet rest for a couple of minutes after pulling it from the oven. It allows the juices to redistribute for the perfect bite.

Common Questions

Can I use frozen cod?
Yes! Just ensure it is completely thawed and patted very dry before cooking. Frozen fish releases more water, so the drying step is extra important here.

What if I don’t like beans?
No problem. You can swap the beans for sliced zucchini or bell peppers. However, the beans add a lovely creaminess that soaks up the lemon sauce perfectly.

Is this spicy?
Not at all. The red pepper flakes are optional. Without them, it’s a bright, savory, family-friendly meal that even the kids often enjoy.

Print Pin

5 from 3 votes

Golden-Seared Cod with Lemon, Garlic & Cannellini Beans

This vibrant, pan-to-oven cod delivers a perfectly flaky fillet atop a rustic bed of savory cannellini beans and burst cherry tomatoes, all bathed in a luminous lemon-garlic infusion. It’s a complete, heart-healthy Mediterranean meal prepared in a single skillet, ideal for a stunning weeknight dinner.

Course Main Course

Cuisine Mediterranean

Keyword Mediterranean cod recipe, Mediterranean white fish with beans, Pan seared cod with lemon and garlic

Prep Time 15 minutes minutes

Cook Time 20 minutes minutes

Total Time 35 minutes minutes

Servings 4

Calories 531kcal

Ingredients

• 4 8-oz / 225g skinless cod fillets, about 1-inch thick
• 1 15-oz / 425g can cannellini beans, rinsed and drained
• 1 pint 2 cups cherry tomatoes, halved
• 1 medium yellow onion thinly sliced
• 6 tablespoons extra virgin olive oil divided
• 1/3 cup whole-wheat flour
• 1 teaspoon ground coriander
• 1 teaspoon sweet paprika
• 3/4 teaspoon ground cumin
• 1/2 teaspoon fine sea salt
• 1/2 teaspoon black pepper
• 6 large garlic cloves minced
• 5 tablespoons fresh lemon juice from 2 lemons
• 1 teaspoon lemon zest
• 1/2 cup fresh flat-leaf parsley chopped, for garnish
• 1/4 teaspoon red pepper flakes optional

Instructions

• Prepare the Base: Preheat your oven to 400∘F (205∘C). In a large, 12-inch oven-safe skillet, heat 1 tablespoon of olive oil over medium heat. Add the sliced onions and cook, stirring occasionally, until softened, about 4-5 minutes. Add the halved cherry tomatoes and drained cannellini beans. Stir gently and cook for another 2 minutes. Spread the mixture evenly across the bottom of the skillet and set aside off the heat.
• Set Up the Dredge: Pat the cod fillets thoroughly dry with paper towels. In a shallow bowl, whisk together the whole-wheat flour, coriander, paprika, cumin, sea salt, and black pepper. In a second shallow bowl, whisk together 4 tablespoons of the extra virgin olive oil and the fresh lemon juice.
• Sear the Fish: Working one fillet at a time, dip it into the lemon-oil mixture, then press it into the flour mixture to create a light coating. Heat the final 1 tablespoon of olive oil in a separate large, non-stick skillet over medium-high heat. Carefully place the coated fillets in the hot skillet and sear for 90 seconds per side, just until a light golden crust forms. The fish will not be cooked through.
• Assemble and Bake: Using a fish spatula, carefully transfer the seared cod and arrange the fillets on top of the bed of beans and vegetables in your oven-safe skillet. Add the minced garlic and lemon zest to the remaining lemon-oil mixture and stir. Drizzle this infusion evenly over all the cod fillets.
• Finish in the Oven: Transfer the entire skillet to the preheated oven. Bake for 8-10 minutes, or until the cod is opaque and flakes easily with a fork.
• Garnish and Serve: Remove the skillet from the oven. Let it rest for 2 minutes, then generously sprinkle with fresh parsley and the optional red pepper flakes. Serve immediately.

Notes

 

• Fish Selection: This recipe also works beautifully with other firm white fish like halibut or haddock. Adjust baking time based on the thickness of the fillet.
• Serving Suggestion: This dish is a complete meal on its own, but can be served with a simple green salad or a side of crusty whole-grain bread to soak up the pan sauce.
• Dry for a Perfect Sear: Do not skip the step of patting the fish dry. A dry surface is essential for the flour to adhere properly and for the fish to sear rather than steam, creating a beautiful crust and deeper flavor.

Nutrition Facts

Per serving

• Calories: 531 kcal
• Total Fat: 23 g
• Saturated Fat: 3.2 g
• Total Carbohydrate: 31 g
• Dietary Fiber: 6.4 g 
• Total Sugars: 3.5 g
• Added Sugars: 0 g
• Protein: 47 g
• Sodium: 498 mg

Final Word: I hope this recipe brings a little Mediterranean sunshine to your kitchen table tonight. It’s one of those meals that looks fancy but feels like a warm hug. Enjoy the cooking process!

Disclaimer: I’m just a mom sharing what works for my family, not a nutritionist. Always listen to your own body (and your doctor) when trying new dietary changes!

Kristina

Kristina Hanson is an independent wellness researcher and the founder of DailyZests. She specializes in translating nutritional science into simple, delicious recipes that fit into real life. When she isn’t in the kitchen, you’ll find her hiking the trails or enjoying a slow morning coffee with her Golden Retriever, Barnaby. Read her full story.