Pan fried codfish

Prep Time: 10 minutes
Cook Time: 8–10 minutes
Total Time: 20 minutes
Difficulty: Easy
Servings: 2–4

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Introduction

Delicate, flaky, and full of flavor, pan-fried codfish is a quick and healthy dish that’s perfect for weeknights but elegant enough for entertaining. This lean white fish is gently seasoned and seared until golden and crisp on the outside, yet tender and juicy inside.

Cod is mild in flavor, making it ideal for pairing with everything from lemon-butter sauces to bold spice rubs. And with this foolproof method, you’ll achieve restaurant-quality results in your own kitchen—without deep frying or breading.

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Ingredients

• 4 cod fillets (4–6 oz each), fresh or thawed

• Salt and pepper to taste

• ½ teaspoon garlic powder

• ½ teaspoon paprika or smoked paprika

• 2 tablespoons flour (optional, for light crust)

• 2 tablespoons olive oil or avocado oil

• 1 tablespoon unsalted butter

• 2 garlic cloves, minced (optional)

• 1 tablespoon fresh lemon juice

• Lemon wedges and fresh herbs (parsley or dill) for garnish

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Optional Marinade (adds more flavor, prep in advance):

• Juice of 1 lemon

• 1 tablespoon olive oil

• 1 teaspoon Dijon mustard

• 1 teaspoon dried oregano

• Salt and pepper

Let the cod fillets marinate for 15–30 minutes before cooking if time allows.

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Equipment Needed

• Non-stick or cast iron skillet

• Fish spatula or thin metal spatula

• Paper towels

• Tongs or cooking fork

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Step-by-Step Instructions

Step 1: Pat Fish Dry

Use paper towels to pat the cod fillets completely dry. This helps create a golden crust when frying. Moisture is the enemy of crispiness.

Step 2: Season the Cod

Season both sides of the fillets with salt, pepper, garlic powder, and paprika. If you prefer a lightly crisp surface, dust each side with a small amount of flour (shake off excess).

Pro Tip: For stronger flavor, let the cod rest with seasoning for 10 minutes before cooking.

Step 3: Heat the Pan

Heat a skillet over medium-high heat. Add olive oil and butter—the butter adds flavor while the oil prevents burning.

When the butter is melted and foamy, add the minced garlic (if using) and swirl it around for about 30 seconds.

Step 4: Pan-Fry the Cod

Gently place the fillets into the skillet, presentation-side down (the side you want facing up when served). Do not overcrowd the pan—cook in batches if needed.

Cook for 3–4 minutes on the first side without moving the fish. It should develop a golden crust and release easily from the pan.

Flip carefully with a spatula and cook for another 3–4 minutes, depending on thickness.

Cod is done when it flakes easily with a fork and is opaque throughout.

Step 5: Finish and Serve

Squeeze a little fresh lemon juice over the cooked fish while still in the pan. Garnish with chopped parsley or dill and serve hot with lemon wedges on the side.

Serving Suggestions

Pan-fried cod pairs beautifully with:

• Roasted vegetables (asparagus, carrots, zucchini)

• Garlic mashed potatoes or creamy polenta

• Steamed rice or lemon herb quinoa

• Side salad with vinaigrette

• Tartar sauce or a drizzle of garlic-lemon aioli

Flavor Variations

Nutritional Information (Per 1 fillet serving)

Based on 6 oz cod with olive oil and seasoning

• Calories: 220

• Protein: 28g

• Fat: 11g

• Saturated Fat: 3g

• Carbohydrates: 1g (optional if using flour)

• Sugar: 0g

• Sodium: 180mg

• Omega-3s: ~600mg (varies by fish source)

Cod is a low-calorie, high-protein fish rich in vitamins B6 and B12.