5 from 36 votes
Pan Fried Cod
Pan Fried Cod is prepared by seasoning cod fillets with a blend of thyme, salt, black pepper, and cayenne pepper, then cooking them in olive oil until golden and cooked through. A quick finishing touch of fresh lemon juice adds brightness. The result is flaky, mildly spiced fish with a crisp exterior and tender inside, suitable for a simple meal served alongside favorite sides.
Prep Time
5 mins
Cook Time
7 mins
Total Time
12 mins
Servings:
5
Calories:
163 kcal
Course:
Main Course
Cuisine:
American
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 5 Serving
Amount Per Serving
Calories 163
% 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.