Perfectly cooked pan-fried cod makes the easiest high-protein main dish! The icing on the cake is the delicious goodies like garlic, kalamata olives, capers, and lemon, which take this thing straight to Flavortown.
Wondering what is the easiest way to cook cod quickly with a perfect tender result?
The answer to that, my friend, is pan frying.
Cod is a naturally lean white fish, which inherently makes it sensitive to cooking. Lack of fat or less fat means cooking to a perfect temperature is paramount in order to achieve a great texture.
In the case of cod, cooking for a couple of minutes per side in a hot skillet does the trick.
We end up with a golden brown sear on the outside and a moist, perfectly flaky inside.
From start to finish, you’re looking at about 10 minutes total for prep time and cook time. Serve up this easy recipe with tasty wholesome sides for a filling and nutritious meal!
If you love cod, also try my Creamy Sun-Dried Tomato Cod and my Mediterranean Baked Cod recipes.
Let’s discuss the simple ingredients for this easy cod recipe!
Pan-Fried Cod Ingredients:
Fresh Cod Fillets: Our main event! Pick up 10 ounces of cod filets. When using one large filet, cut the filet into smaller portions to simplify the cooking process.
I use wild-caught cod that has been frozen in pre-portioned filets that are about 4 ounces each.
Avocado Oil and Unsalted Butter: Check it out. Avocado oil is a great high-temperature cooking oil because it has a high smoke point, and butter has incredible flavor.
Combine the two and we end up with a delicious way to cook cod in no time at all. I don’t recommend swapping out the avocado oil for olive oil, because olive oil burns at a low temperature.
Fresh Garlic: As far as I’m concerned, fresh garlic (or garlic powder) is mandatory when fish is involved. Because cod has a subtle flavor, garlicky flavors shine through.
Add-Ins: Capers, Kalamata Olives, Fresh Parsley: We’re visiting Flavorville and everyone’s invited! Capers and kalamata olives contribute big briny flavor with rich, luxurious essence. Fresh parsley brings a classic herby feel for a Mediterranean style meal.
Lemon Slices: Serve the fish with fresh lemon wedges so that folks can drizzle fresh lemon juice over the fish.
Sea Salt and Pepper: Season the fish to taste using salt and black pepper.
Recipe Customizations:
- Add sun-dried tomatoes, cherry tomatoes, artichoke hearts, or more fresh herbs for more Mediterranean flavor.
- Serve the cod with a drizzle of pesto sauce.
- Sprinkle some fresh grated parmesan cheese over the meal.
- Zest one lemon and add in the lemon zest for the perfect citrus flavor.
- Use individual portion size filets rather than one large filet. Big fish filets take longer to cook, which can result in parts of the fish becoming overcooked and dry before the inside is completely cooked. Small filets cook faster and cook evenly.
- Add a splash of white wine at the same time you add the kalamata olives and capers for a boost of romantic flavor.
How to Cook Pan-Fried Cod:
Remove the cod filets from their packaging and place them on a plate lined with paper towels. Use the paper towels to pat the filets dry to remove any excess moisture.
Sprinkle both sides of the cod with sea salt and black pepper.
Heat the avocado oil and butter over medium-high heat in a large nonstick skillet. The butter/oil should be sizzling and bubbly before adding the fish. It’s normal for the butter to brown throughout the cooking process.
Place the fish filets on the hot skillet in a single layer. Cook for 2-3 minutes per side, until golden brown on both sides. Insert a meat thermometer into the thickest part of the fish.
Cod is fully cooked once it reaches 145 degrees Fahrenheit. Continue cooking, flipping occasionally, until the fish is mostly cooked through.
Add in the fresh garlic, kalamata olives, capers, and fresh parsley. Stir the new ingredients around in the oil to get them hot.
Serve cod with lemon slices and the buttery kalamata olive caper mixture. Enjoy it with your favorite side dishes for a healthy wholesome meal!
I suggest serving cod with my Cilantro Lime Rice, Sauteed Vegetables, or Roasted Vegetables.
Store leftovers in an airtight container in the refrigerator for up to 4 days.
Tips for The Best Pan-Fried Cod Recipe:
Use a combination of avocado oil and butter. This promotes a delectable creamy flavor from the butter, and the avocado oil helps protect it from burning.
Cook over medium-high heat to high heat. The skillet needs to be sizzling hot before placing the fish on it. This creates a lovely sear on the outside and keeps the inside tender.
Dress it up with flavor! Regardless of the flavor scheme you’re going for, adding big bold flavors makes the otherwise dull white fish recipe much more enticing.
A non-stick pan with plenty of fat is the best way to ensure the fish doesn’t stick to the pan.
Use a flexible spatula for flipping, or a fish spatula.
How Long To Cook Cod In A Skillet:
Most cod filets take about 2-3 minutes per side, or until the center of the fish reaches an internal temperature of 145 degrees Fahrenheit.
The exact cooking time depends on the weight and thickness of the fish as well as its temperature before going into the skillet.
And that’s it! The next time fish is on the menu, whip up this incredibly easy main dish and have dinner on the table in mere minutes.
This easy weeknight meal is loaded with great flavor and couldn’t be any simpler to make! A healthy dinner that is quick enough to enjoy any night of the week, yet fancy enough for date night.
It took just one bite from my piece of fish for pan searing to become one of my new favorite ways of cooking fish.
Looking for side dishes to serve with cod? Here are some great options.
What To Serve With Cod:
- Mediterranean Chickpea Salad
- The Best Broccoli Salad
- German-Style Potato Salad with Caramelized Onions
- Hush Puppies
- Cinnamon Maple Roasted Butternut Squash
Cod is what’s for dinner!
Pan-Fried Cod Recipe
Equipment
Ingredients
- 1 Tbsp avocado oil
- 2 Tbsp unsalted butter
- 10 ounces cod fillet cut into individual fillets
- Sea salt and black pepper
- 3 cloves garlic minced
- 2 Tbsp capers
- ⅓ cup kalamata olives
- Lemon slices
- ⅓ cup fresh parsley finely chopped
Instructions
- Remove the cod filets from their packaging and place them on a plate lined with paper towels. Use the paper towels to pat the filets dry to remove any excess moisture.
- Sprinkle both sides of the cod with sea salt and black pepper.
- Heat the avocado oil and butter over medium-high heat in a large nonstick skillet. The butter/oil should be sizzling and bubbly before adding the fish. It’s normal for the butter to brown throughout the cooking process.
- Place the fish filets on the hot skillet in a single layer. Cook for 2-3 minutes per side, until golden brown on both sides. Insert a meat thermometer into the thickest part of the fish. Cod is fully cooked once it reaches 145 degrees Fahrenheit. Continue cooking, flipping occasionally, until the fish is mostly cooked through.
- Add in the fresh garlic, kalamata olives, capers, and fresh parsley. Stir the new ingredients around in the oil to get them hot.
- Serve cod with lemon slices and the buttery kalamata olive caper mixture. Enjoy it with your favorite side dishes for a healthy wholesome meal!
Nutrition
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