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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
5 mins
Total Time
13 mins
Servings: 3 Servings
Calories: 205 kcal
Course: Main Course
Cuisine: Mediterranean , American

Ingredients

  • 1 Tbsp avocado oil
  • 2 Tbsp unsalted butter
  • 10 ounces cod fillet cut into individual fillets
  • Sea salt and black pepper
  • 3 cloves garlic minced
  • 2 Tbsp capers
  • ⅓ cup kalamata olives
  • lemon slices
  • ⅓ cup fresh parsley finely chopped

Instructions

    Cup of Yum
  1. 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.
  2. Sprinkle both sides of the cod with sea salt and black pepper.
  3. 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.
  4. 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.
  5. Add in the fresh garlic, kalamata olives, capers, and fresh parsley. Stir the new ingredients around in the oil to get them hot.
  6. Serve cod with lemon slices and the buttery kalamata olive caper mixture. Enjoy it with your favorite side dishes for a healthy wholesome meal!

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 Monounsaturated Fat 6g Cholesterol 37mg (12%) Sodium 286mg (12%) Fiber 1g (4%)

Nutrition Facts

Serving: 3Servings

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.