Prepared in less than 15 minutes, this Pan Fried Cod is the ideal light and healthy protein that is naturally gluten-free. You can serve it at your dinner table with hearty side dishes for a well-rounded meal or store it away for a healthy meal prep main dish.
White fish called cod has mild, firm, and flaky flesh. It has a high concentration of lean protein, few calories, and little fat. It’s a healthier choice for any meal.
Cod’s flavor and texture complement strong flavors like herbs and spices. It can be prepared in a variety of ways, such as broiled, fried, or steamed, but pan-searing cod creates a more crisp exterior that enhances flavor.
In this straightforward cod recipe, the fish is seasoned with a few dashes of cayenne pepper, salt, dried thyme, and olive oil. In hot olive oil, it is pan-seared until crisp on both sides. A squeeze of lemon juice is added just before serving to brighten the flavors and make the cod taste even more fresh.
How do you Know When Cod is Cooked?
Cooking white fish can feel intimidating. It cooks quickly, which the aspiring chef may not always find to be the most logical. Do not worry; if you look for the warning signs listed below, you should be okay.
Translucent to opaque. Raw cod will be translucent and veiny. Once the cod is fully cooked, it will turn this beautiful opaque color. Once it does, immediately remove it from the heat to prevent overcooking.
Flaky goodness. Once cod is cooked, it will easily flake with a fork. You know it is too tough if you have a hard time separating it.
What is the Best Fish to Fry?
Cod is definitely my favorite fish for pan-frying. It holds up well to a quick and simple fry and is sturdy enough to withstand the flipping. On the other hand, salmon is better for baking because it flakes easily and should only be turned once or twice.
Instructions:
Dry your cod loins very well with some paper kitchen towelling. Dust each loin lightly with some salt, pepper and paprika. Roll them in the flour, patting lightly on both sides to help it adhere and shaking off any excess. Set aside.
Melt a knob of butter in a large skillet over medium high heat, along with the springs of thyme and marjoram. Once it begins to foam, add the fish, presentation side down, and cook for 2 to 3 minutes on one side, until golden brown. Flip over and cook for a further 2 to 3 minutes, until browned and the fish is just cooked through. (The edges should flake easily with teased with the tines of a fork.)
Squeeze the lemon over top and remove immediately from the heat. Swirl the pan to amalgamate the juices of the fish, lemon and butter.
Divide the fish between 2 heated plates. Spoon some of the butter from the pan and herbs over top of each portion. Serve immediately.
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