Lemon Caper Cod

As I just to life in Mississippi with a new environment and schedule I have been finding myself with limited time at night to make dinner. I used to workout in the morning, but now I workout in the evenings and it really threw me off. I found myself unprepared and eating dinner at 8:30pm. This wouldn’t be that big of a deal, but I go to bed around 9:30 (I know I’m an old lady). My food wasn’t digesting and it was affecting me sleep.

One thing I have found that really helps is having frozen wildcaught fish on hand and making recipes like the one below. As soon as I get home I put the fish in cold water to defrost or take it out earlier in the day. Then mix up the sauce ingredients, cook the fish, and top with the lemon caper sauce. It’s so easy, delicious, and packed with vitamins, minerals, and healthy fats.

Whether you are in a pinch and need a fast recipe or you want to plan something ahead of time, this lemon caper cod should be a go to!


Lemon Caper Cod



Dash of sea salt and pepper and smoked paprika (optional)

Lemon Caper Sauce

• Zest of 2 lemons

• Juice of 2 lemons

• 3 and 1 tbsp grass-fed butter or ghee, melted

• 3T capers


1. Pre-heat oven to 425 F. Prepare Lemon Caper Sauce and mix well.

2. Heat a large sauteÌ pan to medium-high heat and add 1T butter/ghee.

3. Put a dash of sea salt and pepper on your cod fillets.


4. Place your fillets in the pan, cook for 2-3 minutes. The cod should be a little golden before flipping.


5. Flip your cod and pour lemon-caper sauce over top, cover with lid & cook another 2-3 min or until cooked to your liking.


Let me know if you make this recipe! Tag me on Instagram and Facebook @amandamontalvord or shoot me an email amandamontalvord@gmail.com. 

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