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5.0 from 6 votes

Easy Pan Fried Cod

This Pan Fried Cod is so easy to make and delicious. Served with a feta and herb gremolata, over a bed of green beans, this is the perfect healthy recipe for the new year (or any time).

Prep Time
20 mins
Cook Time
20 mins
Total Time
35 mins
Servings: 4
Calories: 572 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 1 lb green beans, trimmed
  • 1/3 cup slivered almonds, toasted
For the cod
  • 4 cod filets, skin removed (about 150-170g each)
  • 1/3 cup Bob's Red Mill Almond Flour
  • 1/4 cup Panko bread crumbs
  • 1/4 tsp ground paprika
  • 1 tsp kosher salt
  • 1/2 tsp ground pepper
  • 1 tsp garlic powder
  • 1 egg
  • 1/4 cup Bob's Red Mill all-purpose flour
  • avocado oil for frying
Feta and herb gremolata
  • 1/4 cup extra virgin olive oil
  • 2/3 cup fresh chopped basil (you can also sub 1/3 cup basil with another. herb of choice like mint or cilantro if you don't want to use all basil)
  • 1 jalalpeno, seeds removed and finely chopped
  • 1/4 cup finely chopped green olives
  • 1/2 cup crumbled Feta cheese
  • zest from one lemon
  • 1 tbsp lemon juice
  • 1/2 tsp kosher salt

Instructions

For the gremolata
    Cup of Yum
  1. Place chopped basil, finely chopped jalapeno, finely chopped olives, crumbled feta cheese, lemon zest, lemon juice and salt in a small bowl and stir to combine. Alternatively, you could use a mortar and pestle to combine the ingredients. Taste and adjust seasoning with more salt, more lemon juice or more oil to make the consistency looser. Set aside.
For the green beans
  1. Bring a large pot of salted water to a boil and set aside a bowl of ice water nearby (3 cups water with 1 cup ice). Once the water is boiling, add the green beans to the boiling water and blanch for 4 minutes. After 4 minutes, remove the beans from the boiling water and immediately place them into the ice water to cool, about 30 seconds to 1 minute. Drain the beans and set aside on a towel and pat to dry.
For the cod
  1. Setup the breading stations - In one shallow bowl add the flour. / In another shallow bowl whisk the egg. / In a final bowl mix together the almond flour, panko breadcrumbs, ground paprika, salt, pepper and garlic powder.
  2. Season the cod filets with salt and pepper on both sides. Then, working with one cod filet at a time, dredge in the flour and gently shake off any excess. Then dip the cod filet in the whisked egg and let any excess egg drip off. Finally coat the cod in the almond flour - breadcrumbs mixture, pressing gently to adhere the breadcrumbs to each side of the cod. Add the breaded cod to a parchment lined sheet pan or plate.
  3. Set a 10-12 inch nonstick pan or skillet over medium-low heat and add the slivered almonds. Toast, stirring often until just golden brown. Set aside in a bowl.
  4. To a 10-12 inch nonstick pan or skillet, add avocado oil about 1/4 inch and turn to medium heat. Once the oil begins to shimmer, add all of the breaded cod filets to the pan, spaced evenly apart. Pan fry for 5 minutes and then gently flip the cod and turn the heat to medium-low. Fry for 5 more minutes or until cooked through to 145F.
  5. Set finished filets on a paper towel lined plate.
Assemble the dish
  1. Set aside ¼ cup of the gremolata.Mix the green beans with the remaining gremolata and the toasted slivered almonds.Divide the green beans between 4 plates, top with a filet of cod and then top each filet with 1 tbsp each of gremolata.

Notes

  • If green beans aren't for you, try another green vegetable of your liking.
  • Substitute the feta with dairy-free feta if desired.

Nutrition Information

Calories 572kcal (29%) Carbohydrates 27.5g (9%) Protein 42.9g (86%) Fat 34.3g (53%) Saturated Fat 6.8g (34%) Polyunsaturated Fat 4.4g Monounsaturated Fat 18.4g Cholesterol 141.4mg (47%) Sodium 959.7mg (40%) Fiber 7.4g (30%) Sugar 6.9g (14%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 572

% Daily Value*

Calories 572kcal 29%
Carbohydrates 27.5g 9%
Protein 42.9g 86%
Fat 34.3g 53%
Saturated Fat 6.8g 34%
Polyunsaturated Fat 4.4g 26%
Monounsaturated Fat 18.4g 92%
Cholesterol 141.4mg 47%
Sodium 959.7mg 40%
Fiber 7.4g 30%
Sugar 6.9g 14%

* Percent Daily Values are based on a 2,000 calorie diet.