Pan-Seared Cod
User Reviews
4.8
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Prep Time
5 mins
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Cook Time
10 mins
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Salting Time
1 hr
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Total Time
1 hr 15 mins
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Servings
4 people
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Calories
271 kcal
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Course
Main Course
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Cuisine
American
Pan-Seared Cod
Description
The process begins by salting cod fillets generously and refrigerating them for an hour, which firms up the flesh and enhances seasoning. Prior to cooking, the fish is thoroughly patted dry to promote a good sear. A hot pan heated for about two minutes receives a blend of avocado, grapeseed, and canola oils, which heat quickly until just smoking.
The cod pieces are placed skin-side down (or the former skin side) in the pan, ensuring space between them. The heat is then reduced to medium-high, allowing a golden caramelized crust to form undisturbed for about 5 minutes. A thin spatula is used to gently test for release, indicating readiness to flip or remove.
Once the fish lifts easily, four tablespoons of unsalted butter are added, and the heat lowered to low. The butter is spooned over the fish repeatedly to baste it, which adds richness and moisture while promoting an opaque, tender finish. This technique yields cod with a crisp exterior and moist, flaky interior.
Ingredients
- 1 to 1 1/2 pounds cod
- salt
- 1 tablespoon avocado
- 1 tablespoon grapeseed oil
- 1 tablespoon canola oil
- 4 tablespoons butter unsalted
Instructions
- Salt the blocks of fish well and set in the refrigerator for one hour.
- Get your pan hot over a high heat burner, about 2 minutes. While this is happening, pat the fish dry with paper towels. Make sure it's dry. Add the tablespoon of oil and swirl it around. It will heat up very fast.
- As soon as you see a wisp of smoke coming from the oil, lay the fish pieces down in the pan, well spaced, skin side down (or the side where the skin used to be). Turn the heat down to medium-high and let them cook, undisturbed, for 5 minutes, or until you see the bottom starting to caramelize. Using a thin metal spatula, ideally a fish spatula, carefully try to lift the fish from the pan. It should come up easily, or stick in only one or two spots. If not, keep cooking it -- the fish will release when it's ready.
- When that happens, add the butter, and once it melts, drop the heat all the way to low. Use a spoon to baste the butter over the pieces of fish until they turn opaque. You will need to tilt the pan to do this properly. Serve the fish seared side up.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 271 kcal
% Daily Value*
| Calories | 271kcal | 14% |
| Carbohydrates | 1g | 0% |
| Protein | 30g | 60% |
| Fat | 16g | 25% |
| Saturated Fat | 8g | 40% |
| Cholesterol | 103mg | 34% |
| Sodium | 93mg | 4% |
| Potassium | 703mg | 15% |
| Sugar | 1g | 2% |
| Vitamin A | 420IU | 8% |
| Vitamin C | 1.7mg | 2% |
| Calcium | 31mg | 3% |
| Iron | 0.6mg | 3% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.8
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