Ingredients:

  • 4 (6 oz / 170 g) cod fillets
  • 2 tbsp (30 ml) avocado oil or light olive oil
  • 1 tsp (6 g) kosher salt
  • ½ tsp (1 g) cracked black pepper
  • ¼ cup (30 g) all-purpose flour
  • 3 tbsp (43 g) unsalted butter
  • 3 cloves (9 g) garlic, minced
  • 1 tbsp (15 ml) fresh lemon juice
  • 1 tbsp (4 g) fresh parsley, chopped

Instructions:

  1. Use paper towels to pat the cod fillets bone-dry on all sides.
  2. Sprinkle salt and black pepper evenly over both sides of the fish.
  3. Lightly dredge each fillet in flour, shaking off every bit of excess.
  4. Place a skillet over medium-high heat and add the oil until it shimmers and begins to wisp smoke.
  5. Carefully lay the fillets in the pan, laying them away from you. Press down lightly with a spatula for 5 seconds to ensure contact.
  6. Sear undisturbed for 3–4 minutes until a mahogany-colored crust has formed and the fish releases easily from the pan.
  7. Flip the fillets carefully and cook for the remaining time.