Cod in Garlic Butter

I’m a bit of a garlic lover! The boyfriend doesn’t appreciate it but it tastes great and it is has a number of health benefits. It is also a great accompaniment to Cod which is the the focus of today’s meal.

Yes the butter isn’t the healthiest of things but this is a naturally low calorie dish, with no carbs and no gluten. I’ve teamed Cod with garlic butter and samphire to create a quick and healthy meal.


200g Cod fillet

25g butter, melted

2 garlic cloves, crushed

Handful of parsley, finely chopped

Salt and pepper



  1. Season fish with salt and pepper and add to a lightly oiled hot pan.
  2. Cook on one side for 4 mins before turning over and cooking on other side for 2 mins.
  3. Meanwhile, combine your butter, parsley and garlic. Season with salt.
  4. Once you have cooked fish as above, add half of the butter to the top of the fish and put into the oven and cook for a further couple of mins until cooked through and opaque in centre.
  5. Add the rest of the butter to a wok and stir fry samphire for about 3-4 mins.


H x


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