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Pan-Fried Cod Recipe
This easy pan-fried cod recipe comes together in a split second and brings protein and healthy fats to a meal! Pair it with rice pilaf and a side salad or roasted veggies for a complete meal.
Prep Time
5 mins
Cook Time
8 mins
Total Time
13 mins
Servings:
3
Servings
Calories:
205 kcal
Course:
Main Course
Cuisine:
Mediterranean, American
Ingredients
- 1 Tbsp avocado oil
- 2 Tbsp butter unsalted
- 10 ounces cod fillet cut into individual fillets
- salt sea salt
- black pepper sea salt
- 3 cloves garlic minced
- 2 Tbsp capers
- ⅓ cup kalamata olives
- lemon slices
- ⅓ cup parsley finely chopped, fresh
Instructions
- Remove the cod filets from their packaging and place them on a plate lined with paper towels. Use the paper towels to pat the filets dry to remove any excess moisture.
- Sprinkle both sides of the cod with sea salt and black pepper.
- Heat the avocado oil and butter over medium-high heat in a large nonstick skillet. The butter/oil should be sizzling and bubbly before adding the fish. It’s normal for the butter to brown throughout the cooking process.
- Place the fish filets on the hot skillet in a single layer. Cook for 2-3 minutes per side, until golden brown on both sides. Insert a meat thermometer into the thickest part of the fish. Cod is fully cooked once it reaches 145 degrees Fahrenheit. Continue cooking, flipping occasionally, until the fish is mostly cooked through.
- Add in the fresh garlic, kalamata olives, capers, and fresh parsley. Stir the new ingredients around in the oil to get them hot.
- Serve cod with lemon slices and the buttery kalamata olive caper mixture. Enjoy it with your favorite side dishes for a healthy wholesome meal!
Cup of Yum
Nutrition Information
Serving
1Serving (of 3)
Calories
205kcal
(10%)
Carbohydrates
3g
(1%)
Protein
18g
(36%)
Fat
14g
(22%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
6g
(30%)
Cholesterol
37mg
(12%)
Sodium
286mg
(12%)
Fiber
1g
(4%)
Nutrition Facts
Serving: 3 Servings
Amount Per Serving
Calories 205
% Daily Value*
| Serving | 1Serving (of 3) | |
| Calories | 205kcal | 10% |
| Carbohydrates | 3g | 1% |
| Protein | 18g | 36% |
| Fat | 14g | 22% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 6g | 30% |
| Cholesterol | 37mg | 12% |
| Sodium | 286mg | 12% |
| Fiber | 1g | 4% |
* Percent Daily Values are based on a 2,000 calorie diet.