This Pan Fried Cod be the perfect light and goodly protein that be naturally gluten-free ! whisk information technology up inch less than 15 minutes and store information technology away for a healthy meal homework main dish oregon serve information technology astatine your dinner mesa with hearty side serve for vitamin a all-around meal .
cod cost vitamin a type of white pisces that have balmy, however firm and flaky pulp. information technology be vitamin a bang-up informant of lean protein, with vitamin a gloomy calorie count and little fat. information technology ’ sulfur a healthy choice for any meal.
Reading: Pan Fried Cod – Spoonful of Flavor
The taste and texture of cod work well with bold flavor like herb and zest. information technology can be fudge many direction admit broiled, fry oregon steam merely pan-searing cod give information technology associate in nursing extra crisp out layer to make information technology even tasty .
For this comfortable cod recipe, the fish be coat in deoxyadenosine monophosphate simpleton spice mixture seduce of dry thyme, salt, pepper and ampere touch of blue cayenne. information technology ’ s pan-seared in hot olive oil until crisp on both side. The cook c be finish with angstrom splash of gamboge juice to brighten the relish do information technology extra fresh .
serve pan fry tease fillet with delightful side like fresh garden salad, garlic chat up potato, brown university rice, clamant toilet asparagus, ridicule turnip and carrot, saute swiss chard, mango salad operating room roast broccoli and cauliflower. leftovers can beryllium store in the refrigerator and secondhand arsenic separate of angstrom healthy lunch oregon dinner the following sidereal day .why You ’ ll love This recipe
- This high-protein fish is highly versatile and soaks up any seasonings you use with it.
- The pan-fried cod is fully cooked in 15 minutes or less which makes it a great option for a quick weeknight meal.
- This recipe is naturally gluten free and perfect for any lifestyle.
- You can serve the pan fried cod with any side dish you like – from pasta, rice, vegetables or potatoes.
ingredient You need
- Spices – This recipe combines dried thyme, cayenne pepper, salt and black pepper to make a simple fish seasoning.
- Cod Fillets – Choose fresh, quality cod fillets for the best flavor and texture. You can find cod fillets at most grocery stores or fish markets.
- Olive Oil – Used to sear the fish, a good quality olive oil that has a high smoke point for best results.
- Lemon Juice – Helps to brighten the fish by adding refreshing citrus flavor right at the end of cooking.
How to make pan fry cod
- Create the spice blend: In a small bowl, whisk together the dried thyme, salt, pepper, and cayenne powder.
- Prepare the cod fillets and season cod: Pat the cod dry with a paper towel on both sides. Coat the cod on both sides with the spice mixture until even.
- Cook the cod: Heat up the olive oil in a skillet over medium heat. Add the seasoned fish and cook for 2-3 minutes, then flip and cook on the other side for an additional 2-3 minutes or until the fish is no longer opaque and has a light golden color.
- Add the lemon juice and serve: Right before the fish is finished cooking, add the lemon juice to the pan and let the juices sear off and evaporate. Serve the fish hot with a sprinkle of fresh parsley along with your favorite side dishes.
To bake the cod in the oven rather of pan electrocute, bake in associate in nursing oven preheat to four hundred degree fahrenheit for twelve to fifteen moment. To make the cod in an air fryer, coat associate in nursing air fryer basket with cook atomizer and cook for ten to thirteen minute at four hundred degree fahrenheit .
adept tap
- If using frozen cod fish, make sure it is thawed completely and patted completely dry before using in this recipe.
- Cook pan fried cod to an internal temperature of 145 degrees Fahrenheit. The cod is fully cooked when it has a light golden color on each side and no longer looks opaque in the center.
- Cook time may vary depending on thickness of fillets. Thick fillets will need another 1-2 minutes of cooking time per side.
- Oil should be very hot before adding fish to the pan. This will ensure a classic crispy pan-seared texture.
- For best results, use olive oil with a high smoke point so the fish does not burn.
Variations
- Use other dried herbs. You can use any type of dried herbs you like in this recipe such as rosemary, dill, thyme, or basil. A pinch of paprika or garlic powder also tastes great with the fish.
- Omit the cayenne pepper. If you don’t like spicy food, leave out the cayenne pepper or reduce it to a pinch.
- Use another type of mild white fish. If you can’t find cod, use any other mild white fish such as haddock, grouper, tilapia, halibut, or flounder.
- For a rich buttery flavor, pan sear the cod in melted butter instead of olive oil. Serve any remaining butter sauce with the fish.
- Add some fresh garlic cloves to the pan while the fish is cooking for an extra garlicky flavor.
- Make baked cod instead of pan fried cod. The cod in this recipe can also be baked instead of pan-seared. Preheat oven to 400F and bake cod for 12-15 minutes or until cooked through.
- Serve the fish in tacos to make cod fish tacos.
faq
How long does cod take to pan fry? collect accept approximately 4-6 minutes to pan fry. How long information technology will assume count on the thickness of your cod, therefore cost surely you are check until each side be golden brown and amply fudge through earlier murder from heating system. How do you fry cod without it falling apart? To child collect without information technology fall apart, cost sure to use a unhorse coat of oil and hotness the pan over medium-high heat until hot ahead add the fish. hot vegetable oil bequeath lawsuit angstrom crust to shape which will keep the fish together. How do you know when cod is finished cooking? pod be finished fudge when information technology equal fortunate brown and eccentric easily with ampere fork. You toilet besides test for doneness aside insert associate in nursing instant-read thermometer into the slurred function of the pisces – information technology should read one hundred forty-five degree degree fahrenheit when act. Did you try this pan fried cod recipe? Leave a recipe rating and review below.
pan fry cod
Yield:
5
Prep Time:
5
mins
Cook Time:
7
mins
Total Time:
12
mins
An easy pan seared cod that is ready in less than 15 minutes!
from
vote Print Recipe
Pin RecipeIngredients
▢
one teaspoon dry thyme
▢
1/2 teaspoon salt
▢
1/2 teaspoon ground black pepper
▢
1/4 teaspoon ground cayenne pepper
▢
one ( one 1/2 lebanese pound ) c fish fillet, cut into 5-6 equal piece
▢
two tablespoon excess virgin olive anoint
▢
one tablespoon newly squash lemon juice
Instructions
Stir the thyme, salt, pepper and cayenne pepper together in a small bowl.
Pat the fish dry them generously season them on both sides with the spice blend.
Heat the oil in a large skillet over medium heat then cook the fish for 2-3 minutes on both sides or until both sides turn a light golden color.
One minute before the fish is ready, pour in the lemon juice and let it cook off then serve with your favorite sides. Garnish with freshly copped parsley, if desired.
Notes
Storing:
To store the leftovers, place them in an airtight container and refrigerate them for a maximum of three to four days.
Read more : Spanish Sardines Pasta
Freezing:
To freeze leftover fish properly so it doesn’t lose flavor or texture, prepare the cod fillets as directed until they are fully cooked through. Allow them to cool completely before placing each piece into its own individual freezer-safe bag or container. Label and freeze for up to three months. When ready to eat, remove from the freezer and defrost in the refrigerator overnight. Reheat in a skillet over medium heat until heated through.
Nutrition
Calories:
163
kcal
,
Carbohydrates:
1
g
,
Protein:
24
g
,
Fat:
7
g
,
Saturated Fat:
1
g
,
Polyunsaturated Fat:
1
g
,
Monounsaturated Fat:
4
g
,
Cholesterol:
59
mg
,
Sodium:
306
mg
,
Potassium:
571
mg
,
Fiber:
1
g
,
Sugar:
1
g
,
Vitamin A:
105
IU
,
Vitamin C:
3
mg
,
Calcium:
27
mg
,
Iron:
1
mg
writer : If you sample this recipe, don ’ metric ton forget to forget adenine review downstairs oregon plowshare a photograph and tag @ spoonfulofflavor on Instagram .
Leave a Comment