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

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.
Healthy Pan Fried Cod

Sides to serve:

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

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

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

Pan Fried Cod

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.
Prep Time 2 mins
Cook Time 5 mins
Total Time 7 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

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