Ingredients:

  • 4 (6 oz / 170g) cod fillets
  • 2 tbsp avocado oil
  • 1 tsp kosher salt
  • 1/2 tsp cracked black pepper
  • 3 tbsp unsalted butter, melted
  • 3 cloves garlic, minced
  • 1 tbsp fresh lemon juice
  • 1 tsp dried oregano
  • 1 tbsp fresh parsley, chopped

Instructions:

  1. Place the cod fillets on a plate and press firmly with paper towels on all sides to remove surface moisture. Season both sides of the fillets generously with 1 tsp kosher salt and 1/2 tsp cracked black pepper.
  2. Preheat the oven to 400°F (200°C).
  3. Heat 2 tbsp avocado oil in an oven-safe skillet over medium-high heat until the oil shimmers.
  4. Carefully lay the fillets in the pan and sear for 3 minutes without moving them until a mahogany-colored crust forms.
  5. In a small bowl, whisk together 3 tbsp melted unsalted butter, 3 cloves minced garlic, 1 tbsp fresh lemon juice, and 1 tsp dried oregano.
  6. Spoon the garlic butter mixture evenly over each fillet.
  7. Transfer the skillet directly into the oven and bake for 6–10 minutes. The fish is ready when it flakes easily with a fork and the internal temperature reaches 145°F (63°C).
  8. Remove from the oven and let the fish rest for 2 minutes. Garnish with 1 tbsp chopped fresh parsley before serving.