A quick pan dinner that lets good oil do the work. Two thick cod fillets get a golden crust in a blend of extra virgin olive and avocado oils, finished with garlic and herbs from the pantry. The oil itself becomes your sauce.

Serves 2. 20 minutes, 18 at the stove.

About 680 calories a serving, 125 g protein, 12 g carbohydrate, 12 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

Cook mode

1. Pat 2 cod fillets dry with paper towels and season both sides with salt and pepper. Heat 2 tablespoons of the oil blend in a skillet over medium-high heat until just smoking.
2. Lay the fillets skin-side down in the pan and sear without moving them for 4 minutes until the skin crisps and the underside turns opaque. While they cook, mince 3 cloves of garlic.4 min
3. Flip the fillets and cook for 2 minutes more, then push them to the side of the pan. Add the minced garlic and 1 teaspoon of dried oregano to the empty space and let it bloom in the remaining heat for 30 seconds until fragrant.2 min
4. Pour the remaining 2 tablespoons of oil blend around the fish and swirl everything together, tilting the pan so the oil and garlic baste the tops of the fillets for 1 minute. The fish is done when it flakes at the thickest point.1 min
5. Transfer the fillets to two plates and spoon all the garlicky oil from the pan over each one. Squeeze juice from half a lemon over both and serve right away.

Note Swap cod for halibut, sea bass, or thick white fish fillets of similar weight. Leftovers keep refrigerated in an airtight container for one day and are good cold with extra lemon. Serve with roasted vegetables or crusty bread to catch the oil.