Healthy Pan Fried Cod

This Healthy Pan-Fried Cod is a delicious, gluten-free, and dairy-free seafood dish. It is an easy dinner idea flavored with spices and olive oil.

Pan-Fried Cod Recipe by Sonja Overhiser

Ingredients For Healthy Pan-Fried Cod:

There are only a handful of simple ingredients needed for this recipe. This recipe has no flour, breading, or batter: just spices! The ingredients for pan-fried cod are:

• Cod fillets (wild-caught if possible)
• Olive oil
• Butter (or more olive oil, for dairy-free)
• Spices: smoked paprika, garlic powder, onion powder, celery seed
• Lemon juice
• Salt.

Tips for how to make pan-fried cod:

Pan-fried cod can seem intimidating if you’ve never pan-fried a fish before but it takes less than 10 minutes and is seriously easy to make. Here are a few tips to know:

• Use your largest skillet: This gives enough space for 4 fillets. You can use cast iron, stainless steel, or non-stick for this recipe.
• A combination of olive oil and butter adds flavor. Pan-frying with both types of fat adds depth. (For dairy-free you can use all olive oil).
• Cover with the magic seasoning blend: More on this below.
• Pan fry 2 minutes, then flip and fry 2 more: You’ll know when it’s done when it starts to flake when you prick it with a fork.

Sides to serve:

Turn it into a healthy dinner by adding a few sides.

• Roasted Broccoli
• Mixed vegetables
• Asparagus
• Potatoes
• Salad.

Other recipes you might like to try: Perfect Blackened Salmon, Baked Haddock Herb Couscous, Garlic Salmon Butter Sauce Lemon

Healthy Pan Fried Cod

This Healthy Pan-Fried Cod is a delicious, gluten-free, and dairy-free seafood dish. It is an easy dinner idea flavored with spices and olive oil.

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Prep Time 2 minutes mins

Cook Time 5 minutes mins

Total Time 7 minutes mins

Course Fish and Seafood

Servings 4

Calories 211 kcal

Ingredients

  

• 1 1/2 pounds cod (4 fillets)
• 2 tsp smoked paprika (also called pimentón)*
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/8 tsp celery seed
• 1 tsp kosher salt
• 1 Tbsp butter (or olive oil, for dairy-free)
• 2 Tbsp olive oil
• 1 Tbsp lemon juice
• Finely chopped Italian parsley, for garnish

Instructions

 

• In a small bowl, combine the smoked paprika, garlic powder, onion powder, celery seed, and kosher salt. Pat the cod dry and sprinkle all sides with the seasoning.
• Heat a large skillet over medium high heat and add the butter and olive oil. When butter is melted, add the cod and cook for 2 minutes.
• Flip the cod and pour the lemon juice over the fish. Cook an additional 1 to 2 minutes until the cod is tender and starts to flake when you prick it with a fork (adjust based on the thickness of the fillets). Remove from the heat and sprinkle with the parsley. Serve immediately, drizzled with the juices from the pan.

Notes

*If you can’t find it, you can use sweet paprika. But smoked paprika brings the best flavor with a hint of smokiness.

Nutrition Facts

Serving 4 | Calories 211kcal | Total Fat 10.3g | Saturated Fat 2.9g | Carbohydrates 0.8g | Dietary Fiber 0.1g | Sugar 0.1g | Protein 30g | Vitamin A 24.3ug | Vitamin C 1.5mg | Calcium 42.7mg | Iron 0.4mg | Magnesium 48.8mg | Potassium 572.5mg 

Keyword baked fish, dairy free, Gluten Free, pan fried, pan fried cod, seafood