5.0 from 36 votes
Pan Fried Cod
An easy pan seared cod that is ready in less than 15 minutes!
Prep Time
5 mins
Cook Time
5 mins
Total Time
12 mins
Servings: 5
Calories: 163 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
- 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 freshly squeezed 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.
Cup of Yum
Notes
- Storing: To store the leftovers, place them in an airtight container and refrigerate them for a maximum of three to four days.
- To store the leftovers, place them in an airtight container and refrigerate them for a maximum of three to four days.
- 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.
- 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 Information
Calories
163kcal
(8%)
Carbohydrates
1g
(0%)
Protein
24g
(48%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Cholesterol
59mg
(20%)
Sodium
306mg
(13%)
Potassium
571mg
(16%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
105IU
(2%)
Vitamin C
3mg
(3%)
Calcium
27mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 5Serving
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.