Here’s a Weight Watchers (WW) friendly recipe for Pan-Fried Cod with Lemon Butter Sauce that’s light, flavorful, and easy to prepare. This dish uses heart-healthy cod fillets, a small amount of light butter, and fresh lemon juice to create a delicious meal that’s low in points but rich in taste. The lemon butter sauce adds a bright, zesty flavor while keeping the dish light and refreshing.

WW Pan-Fried Cod with Lemon Butter Sauce Recipe

Ingredients:

  • 4 (4-6 oz) cod fillets
  • 2 tbsp light butter (or light margarine)
  • 1 tbsp olive oil (or use cooking spray to reduce points)
  • 1/4 cup all-purpose flour (or whole wheat flour for added fiber)
  • 1 lemon (zested and juiced)
  • 1/4 cup low-sodium chicken broth (or vegetable broth)
  • 2 cloves garlic, minced
  • Salt and pepper, to taste
  • Fresh parsley, chopped (for garnish)
  • Lemon wedges (for serving)

Instructions:

Start by patting the cod fillets dry with paper towels and lightly seasoning them with salt and pepper on both sides. In a shallow dish, spread the flour evenly and dredge each fillet in the flour, shaking off any excess. This light coating will help give the cod a beautiful golden crust when pan-fried without adding many points.

Heat a large skillet over medium-high heat and add 1 tablespoon of olive oil and 1 tablespoon of light butter (or just use cooking spray if you prefer to keep it extra light). Once the butter has melted and the oil is hot, place the cod fillets in the skillet in a single layer, making sure not to overcrowd the pan. Cook the fillets for about 3-4 minutes on each side, until the fish is golden brown and flakes easily with a fork. Remove the fillets from the pan and set them aside on a plate.

In the same skillet, add the minced garlic and sauté for about 30 seconds, just until fragrant. Be careful not to burn the garlic. Then, pour in the low-sodium chicken broth, scraping up any browned bits from the bottom of the pan to incorporate into the sauce. Let the broth simmer for about 1-2 minutes, allowing it to reduce slightly.

Next, stir in the remaining tablespoon of light butter and the lemon zest, whisking until the butter melts and the sauce becomes smooth. Add the freshly squeezed lemon juice to the sauce, stirring to combine. Taste the sauce and adjust seasoning with more salt and pepper, if needed. If you prefer a thinner sauce, you can add a little extra broth or water at this stage.

Return the cooked cod fillets to the skillet, spooning the lemon butter sauce over the top of each fillet to coat them with the bright, zesty flavor. Let the cod sit in the sauce for about 1-2 minutes to warm through, then remove from heat.

Garnish the pan-fried cod with freshly chopped parsley and serve with lemon wedges on the side for an extra burst of citrus. Pair the cod with a side of steamed vegetables, roasted potatoes, or a light salad for a complete meal.

WW Points:
This pan-fried cod recipe is quite low in points, typically around 4-6 points per serving, depending on the exact ingredients and portion size. The use of light butter and the minimal amount of flour keeps the points low, while still providing rich flavor. For an accurate point count, you can input your specific ingredients into the WW recipe builder.

This Pan-Fried Cod with Lemon Butter Sauce is a simple yet elegant dish that offers a beautiful combination of tender cod with a light and tangy lemon butter sauce. It’s perfect for a quick, healthy dinner that feels indulgent but stays within your WW goals!