5.0 from 3 votes
Pan-Seared Cod
Light, flaky, and golden, this Pan-Seared Cod recipe proves that simplicity can be delicious.
Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 8 servings
Calories: 429 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 4 6-ounce cod fillets
- salt to taste
- black pepper to taste
- 2 tablespoons olive oil
- 2 tablespoons unsalted butter
- 1 lemon cut into wedges, for serving
- fresh parsley chopped, for garnish (optional)
Instructions
- Pat the cod fillets dry with paper towels and season both sides with salt and pepper.
- Heat olive oil in a large nonstick skillet over medium heat until shimmering.
- Carefully add the cod fillets to the skillet and cook for 4-5 minutes on one side until golden brown.
- Flip the cod fillets, add butter to the skillet, and continue to cook for another 3-4 minutes or until the fish flakes easily with a fork.
- Remove from heat, squeeze fresh lemon juice over the fillets, and garnish with chopped parsley if desired.
Cup of Yum
Nutrition Information
Calories
429kcal
(21%)
Carbohydrates
1g
(0%)
Protein
80g
(160%)
Fat
9g
(14%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
2g
Monounsaturated Fat
4g
Trans Fat
0.1g
Cholesterol
201mg
(67%)
Sodium
244mg
(10%)
Potassium
1.878mg
(0%)
Fiber
0.4g
(2%)
Sugar
0.3g
(1%)
Vitamin A
270IU
(5%)
Vitamin C
12mg
(13%)
Calcium
76mg
(8%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 429
% Daily Value*
| Calories | 429kcal | 21% |
| Carbohydrates | 1g | 0% |
| Protein | 80g | 160% |
| Fat | 9g | 14% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 201mg | 67% |
| Sodium | 244mg | 10% |
| Potassium | 1.878mg | 0% |
| Fiber | 0.4g | 2% |
| Sugar | 0.3g | 1% |
| Vitamin A | 270IU | 5% |
| Vitamin C | 12mg | 13% |
| Calcium | 76mg | 8% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.