Pan Fried Cod
User Reviews
5
-
Prep Time
5 mins
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Cook Time
7 mins
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Total Time
12 mins
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Servings
5
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Calories
163 kcal
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Course
Main Course
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Cuisine
American
Pan Fried Cod
Description
This recipe begins by mixing dried thyme, salt, black pepper, and cayenne to season cod fillets evenly. The fish is patted dry to ensure a crisp sear, then cooked in olive oil in a skillet over medium heat, achieving a light golden color on both sides. Near the end of cooking, lemon juice is poured over to enhance freshness and balance the mild heat from cayenne.
The pan-frying method preserves moisture for a tender interior while creating a faintly crisp crust. The seasoning brings subtle herbal, salty, and spicy notes without overpowering the fish’s natural flavor. This straightforward technique yields a versatile dish that pairs well with vegetables or grains.
Cooked cod can be garnished with fresh parsley for additional color and aroma. It complements a range of side dishes, making it a reliable protein choice for everyday meals.
Leftover cooked cod can be refrigerated in an airtight container for up to four days, or frozen after cooling fully, stored for up to three months. Reheat gently in a skillet to maintain texture and flavor.
Ingredients
- 1 teaspoon thyme dried
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper ground
- 1/4 teaspoon ground cayenne pepper
- 1 (1 1/2 pound) cod fish fillet cut into 5-6 equal pieces
- 2 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice freshly squeezed
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
- Store cooked cod in an airtight container refrigerated up to 3-4 days.
- To freeze leftovers, cool fully and package individually in freezer-safe bags; freeze up to 3 months.
- Defrost frozen cod overnight in the refrigerator before reheating in a skillet over medium heat.
Nutrition Information
Show DetailsNutrition Facts
Serving: 5Serving
Amount Per Serving
Calories 163 kcal
% Daily Value*
| Calories | 163kcal | 8% |
| Carbohydrates | 1g | 0% |
| Protein | 24g | 48% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Cholesterol | 59mg | 20% |
| Sodium | 306mg | 13% |
| Potassium | 571mg | 12% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 105IU | 2% |
| Vitamin C | 3mg | 3% |
| Calcium | 27mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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