Servings
Font
Back
0 from 3 votes

Pan Seared Cod with Saffron Cream Sauce

This Pan-Seared Cod with Saffron Cream Sauce brings together simple ingredients for an effortlessly sophisticated dish. The cod is lightly coated in seasoned flour and pan-fried before being draped in a silky, fragrant saffron sauce.

Prep Time
5 mins
Cook Time
5 mins
Total Time
25 mins
Servings: 8
Calories: 411 kcal
Course: Main Course
Cuisine: Persian

Ingredients

  • 8 cod fillets
  • 1/3 cup all-purpose flour
  • 1 teaspoon paprika
  • 1 teaspoon kosher salt
  • ½ teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 tablespoons olive oil
For the Saffron Cream Sauce
  • 2 tablespoons butter
  • 1/2 yellow onion finely chopped
  • 1 tablespoon flour
  • 1/4 tsp salt
  • 4 tablespoons bloomed saffron See notes
  • ½ cup heavy cream

Instructions

Pan-Seared Cod Fillets
    Cup of Yum
  1. Pat the cod fillets dry with paper towels to remove excess moisture.
  2. In a shallow bowl, mix the flour, paprika, salt, garlic powder, and onion powder. Lightly dredge each fillet in the seasoned flour, and make sure to shake off any excess flour.
  3. Heat the olive oil in a large skillet over medium-high heat. Once the oil is shimmering, carefully place the fillets in the pan.
  4. Sear the cod for 7 to 8 minutes per side or until the fish is golden brown and easily flakes with a fork.
Saffron Cream Sauce
  1. In a small saucepan, melt butter over medium heat. Add the onion and sauté until it's translucent and fragrant, about 2–3 minutes.
  2. Stir in the flour, salt, and pepper, and cook for another minute to remove the raw flour taste.
  3. Pour in the heavy cream and reduce the heat to low. Slowly add the bloomed saffron, stirring constantly.
  4. Let the sauce simmer for 2-3 minutes, stirring occasionally, until it thickens into a velvety consistency.
  5. Spoon some of the saffron cream sauce over the cod fillets. Garnish with fresh herbs and serve immediately.

Notes

  • Pat the Cod Dry: Excess moisture on the fish prevents a good sear. Use paper towels to thoroughly pat the fillets dry before dredging them in the seasoned flour. This ensures a crispy, golden-brown crust.
  • Bloom the Saffron: Saffron needs to be properly bloomed to release its full aroma and deep golden hue. Grind 1/4 teaspoon saffron strands using a pestle and mortar. Sprinkle the ground saffron over 2 cubes of ice and let it melt. This will be your bloomed saffron. 
  • Don’t Overcrowd the Pan: Cook the fillets in batches if necessary. Overcrowding traps steam and prevents the cod from developing a crispy crust. Use a large pan and allow space between each piece.
  • Use a Fish Spatula for Easy Flipping: A thin, flexible fish spatula helps you gently flip the cod without breaking the delicate fillets. If you don’t have one, use two regular spatulas to support the fish while turning.
  • Adjust the Sauce’s Creaminess: If you prefer a thinner sauce, add a splash of water or milk to lighten it up. For a richer, silkier sauce, whisk in a small cube of cold butter at the end.

Nutrition Information

Calories 411kcal (21%) Carbohydrates 6g (2%) Protein 61g (122%) Fat 14g (22%) Saturated Fat 6g (30%) Polyunsaturated Fat 2g Monounsaturated Fat 5g Trans Fat 0.1g Cholesterol 169mg (56%) Sodium 500mg (21%) Potassium 1436mg (41%) Fiber 0.4g (2%) Sugar 1g (2%) Vitamin A 564IU (11%) Vitamin C 4mg (4%) Calcium 69mg (7%) Iron 2mg (11%)

Nutrition Facts

Serving: 8Serving

Amount Per Serving

Calories 411

% Daily Value*

Calories 411kcal 21%
Carbohydrates 6g 2%
Protein 61g 122%
Fat 14g 22%
Saturated Fat 6g 30%
Polyunsaturated Fat 2g 12%
Monounsaturated Fat 5g 25%
Trans Fat 0.1g 5%
Cholesterol 169mg 56%
Sodium 500mg 21%
Potassium 1436mg 31%
Fiber 0.4g 2%
Sugar 1g 2%
Vitamin A 564IU 11%
Vitamin C 4mg 4%
Calcium 69mg 7%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.