After just one bite, this simple and refreshing recipe will make you see cod in a whole new light.
I can’t believe I’ve made it nearly the whole summer without sharing a fish recipe with you guys. Usually, I’m someone who doesn’t love seafood (shrimp, clams, and mussels seriously freak me out) but I do love a good cooked fish dish. Salmon, halibut, tilapia… mmm mmm, yes please! But my favorite fish to cook with is probably cod. It’s such a versatile cook since it has such a mild flavor, and you can make it taste delicious with just a few simple ingredients. That’s what we’re doing today with this pan-seared cod.
As for those of you like me who are less than keen on seafood, before you see “fish” and run for the hills, hear me out. Cod is an amazing introduction to the world of seafood if you’re wary. It’s a very light, not-so-fishy fish with a mild flavor that’s easily adaptable. I recommend trying Fish Fingers first, typically made with cod, and after you love that, come back here to try my pan-seared cod.
This recipe uses staple ingredients like lemon, butter, and salt and pepper to enhance the cod’s natural softness. Plus, the method of pan-searing the cod adds more flavor than other options, but takes less time. The end result is a flaky, buttery, melt-in-your-mouth dish that only takes about 15 minutes to prep and cook!
Is Pan-Seared Cod Healthy?
White fish like cod is a great low-calorie, high-protein option, and this recipe doesn’t add much to corrupt that! Instead, the light and subtle ingredients work to enhance the cod’s flavor and nutritional benefit. If you’re averse to using butter while cooking, you can always focus on the olive oil in this recipe, or try your preferred butter substitute. While cod is already provides omega-3s and other important nutrients, you can strengthen the health benefits of this dish even more by serving your pan-seared cod with healthy sides like Roasted Broccoli and Carrots or Instant Pot Quinoa.
Perfect Your Pan-Seared Cod
To cook the perfect pan-seared cod, you’ll want to follow a few pro tips. Before cooking, pat your cod dry with a paper towel. Removing the moisture is going to give you that beautiful, delicious golden crust on the outer layer of your fish. Because cod is so flaky, you need to cook it gently to avoid it falling apart. Let it cook fully for about 2-3 minutes, before lightly loosening your cod with a thin spatula and flipping it softly.
INGREDIENTS
- 4 (6-ounce) cod fillets
- Salt, to taste
- Black pepper, to taste
- 2 tablespoons olive oil
- 2 tablespoons unsalted butter
- 1 lemon, cut into wedges for serving
- Fresh parsley, chopped for garnish (optional)
INSTRUCTIONS
Season
Prepare and season cod fillets.
Sear
Cook cod until golden on one side.
Flip & Finish
Turn cod, add butter, and finish cooking.
Devour!
FAQs & Tips
You can store leftovers in the refrigerator for up to 4 days, or make your cod ahead of time and freeze it for about 1 month in a tightly sealed plastic bag. To reheat your cod leftovers, just add a little water or butter to re-moisten the fish while it’s in the pan.
Like I said, cod is delicate. When you’re pan searing your cod, you’ll want to make sure to use enough fat (oil, butter, whatever you choose to line your pan with) that your fish won’t stick to the surface or burn on. Additionally, your cod shouldn’t break apart- this is a sign of overcooked fish. The meat should stay tender and light.
This pan-seared cod is just served with a little lemon and butter, but you can enrich the flavor of your dish with a compatible sauce. I love using a white wine sauce for my fish, but you might also try this amazing Miso Lemon Tahini Dressing or a simple Lemon Aioli.
Serving Suggestions
This cod has a mild flavor that will pair well with just about anything! To keep your meal light, serve it with veggies like Roasted Broccoli, and a grain like Rice Pilaf with Orzo.
If you want to indulge with your cod, serve it with a light Fettuccine Alfredo and some bread and oil.
Pan-Seared Cod
Ingredients
- 4 6-ounce cod fillets
- Salt to taste
- Black pepper to taste
- 2 tablespoons olive oil
- 2 tablespoons unsalted butter
- 1 lemon cut into wedges for serving
- Fresh parsley chopped for garnish (optional)
Instructions
-
Pat the cod fillets dry with paper towels and season both sides with salt and pepper.
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Heat olive oil in a large non-stick skillet over medium-high heat until shimmering.
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Carefully add the cod fillets to the skillet and cook for 4-5 minutes on one side until golden brown.
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Flip the cod fillets, add butter to the skillet, and continue to cook for another 3-4 minutes or until the fish flakes easily with a fork.
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Remove from heat, squeeze fresh lemon juice over the fillets, and garnish with chopped parsley if desired.
Nutrition
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