0 from 9 votes
Pan Fried Cod
Delicious lightly battered pan-fried cod is crispy and delicious Garnish with fresh veg!
Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 4
Calories: 960 kcal
Cuisine:
American
Ingredients
- 4 cod filets skinless (about 4-5 ounces each)
- salt and black pepper to taste
- ½ cup all-purpose flour
- 2 tablespoons olive oil
- 4 tablespoons unsalted butter
- 2 cloves garlic minced
- Zest of 1 lemon
- Juice of 1 lemon about 1/4 cup
- 2 tablespoons fresh parsley chopped
- 2 tablespoons fresh basil chopped
- microgreens garnish (optional)
Instructions
- Pat the cod filets with paper towels to remove excess moisture. Season both sides with salt and pepper.
- Place the flour in a shallow dish. Dredge each cod filet in the flour, shaking off any excess.
- Heat the olive oil in a large skillet over medium-high heat until shimmering but not smoking. Carefully add the cod filets to the hot skillet. Cook for about 3-4 minutes on each side, or until golden brown and cooked through. The internal temperature should reach 145°F (63°C). Allow a golden crust to form on each side before flipping.
- While the cod is cooking, melt the butter in a small saucepan over medium heat. Add the minced garlic and cook for 1-2 minutes until fragrant, being careful not to brown the garlic.
- Stir in the lemon zest, lemon juice, chopped parsley and basil. Cook for another minute to allow the flavors to meld together. Season the sauce with salt and pepper to taste.
- Once the cod is cooked, transfer it to a serving plate. Spoon the lemon herb butter sauce over the cod filets. Garnish the dish with additional chopped herbs and microgreens if desired. Serve the pan-fried cod hot alongside your favorite side dishes such as roasted vegetables, mashed potatoes, or a crisp green salad.
Cup of Yum
Nutrition Information
Serving
1g
Calories
960kcal
(48%)
Carbohydrates
13g
(4%)
Protein
162g
(324%)
Fat
25g
(38%)
Saturated Fat
9g
(45%)
Polyunsaturated Fat
3g
Monounsaturated Fat
9g
Trans Fat
0.5g
Cholesterol
417mg
(139%)
Sodium
489mg
(20%)
Potassium
3757mg
(107%)
Fiber
1g
(4%)
Sugar
0.1g
(0%)
Vitamin A
931IU
(19%)
Vitamin C
12mg
(13%)
Calcium
157mg
(16%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 960
% Daily Value*
| Serving | 1g | |
| Calories | 960kcal | 48% |
| Carbohydrates | 13g | 4% |
| Protein | 162g | 324% |
| Fat | 25g | 38% |
| Saturated Fat | 9g | 45% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 9g | 45% |
| Trans Fat | 0.5g | 25% |
| Cholesterol | 417mg | 139% |
| Sodium | 489mg | 20% |
| Potassium | 3757mg | 80% |
| Fiber | 1g | 4% |
| Sugar | 0.1g | 0% |
| Vitamin A | 931IU | 19% |
| Vitamin C | 12mg | 13% |
| Calcium | 157mg | 16% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.