It's time to fall in love with fish again... and we are going to start with my Pan-Seared Cod. This is a simple recipe that beautifully showcases fresh ingredients.
Perfect for those enjoying a low-carb or keto lifestyle, this recipe is as nourishing as it is delightful, bringing together the freshest cod with a golden, buttery sear, complemented by a tangy tomato coulis.
This recipe is:
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- Low Carb
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- Keto
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- Gluten Free
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- Paleo
Table of Contents
8 Reasons To Love This Recipe
Here are a few reasons why you'll love this delicious pan-seared cod recipe:
- It’s a simple way to learn to make fish.
- Cod is a delicious fish that is forgiving to make.
- So many different flavors work with a cod fillet.
- Pan-seared cod has a golden crust that is delightful.
- Completely low-carb!
- Great for a quick, weeknight meal.
- Simple ingredients make it an approachable recipe.
- Pairs perfectly with so many different side dishes.
Inspiration For This Pan-Seared Cod Recipe
My road to this pan-seared cod recipe is a bit of an adventure, especially considering my roots. Growing up in the Midwest and relatively landlocked, my diet was firmly grounded in the classic meat-and-potatoes tradition.
As you might guess, fish wasn't exactly a regular visitor at our family table. It was something unfamiliar, not really part of my life. Over the years at my cooking school and catering company, I've cooked fish a lot, but never as simple as this.
It took a recent visit to a friend's house to change my appreciation of fish. He served up the lightest, most buttery fish dish I'd ever tasted. It was incredible! The fish was delicate, flavorful, and cooked to perfection.
This is my take on that delightful recipe, updated for those who appreciate a good, low-carb, keto-friendly meal.
Is This Pan-Seared Cod Low-Carb Or Keto?
If you're following a low-carb or keto diet, you might be wondering if this pan-seared cod fits in. The good news is, it does! This recipe is very low in carbs, it contains just 1 g net carbs per serving, thanks to the cod, which is naturally carb-free and packed with protein. We use butter and olive oil for cooking, which adds flavor without adding carbs, making it a great choice for a low-carb diet.
For those on a keto diet, this dish is also a good match. It has the high-fat content that's important in keto, mainly from the butter and olive oil, and the protein from the fish is right in line with keto guidelines. The tomato coulis adds a bit of carbs, but the amount is small and should fit within keto limits. Just be mindful of your overall carb count for the day.
What Are The Ingredients to Make Pan-Seared Cod?
The ingredients to make pan-seared cod are so simple, so it comes out so delicious. Nothing extraneous... just the good stuff:
- Cod fillets: The star of the show. Cod is a lean, white fish known for its mild flavor and flaky texture, making it perfect for searing. This is a zero-carb food too!
- Butter: Adds richness and depth to the dish. It helps in creating that golden crust on the cod and infuses the fish with a delicious, buttery flavor.
- Olive oil: Used alongside butter to sear the fish. Olive oil has a higher smoke point than butter, preventing it from burning and lending a subtle, fruity note.
- Garlic: Brings a touch of aromatic warmth. Garlic enhances the overall flavor profile without overpowering the delicate taste of the cod.
- Fresh herbs (like parsley or basil): Provide a fresh, bright contrast to the rich, buttery fish. They also add a pop of color for an appealing presentation.
- Lemon wedges: Serve as a zesty garnish. A squeeze of lemon juice just before serving adds freshness and can enhance the fish's flavor.
Pan-Seared Cod Ingredients List
The following is a list of above described ingredients to make pan-seared cod fillet:
- 4 cod fillets, about 6 ounces each
- 4 tablespoons unsalted butter
- 2 cloves fresh garlic, minced
- 1 tablespoon olive oil
- salt and freshly ground black pepper, to taste
- fresh herbs for garnish, such as parsley or basil
- lemon wedges for serving
Ingredient Substitutions
Here are some simple swaps you can try for the sautéed cod recipe:
- Cod fillets: Try halibut or sea bass. In a pinch, tilapia will work.
- Unsalted butter: Use ghee or clarified butter.
- Garlic: You could use roasted garlic or 1 tablespoon of shallots, which is fine.
- Olive oil: Use coconut oil, MCT, or avocado oil.
Additional Ingredients
Looking to take your pan-seared cod to the next level? Here are some tasty additions:
- Seasoning: You can add blackening seasoning to the fish. Just be sure to cook in a good, nonstick pan, as the seasoning needs high heat for a crust.
- Zest: Add some lemon zest at the end to give the fish a pop of flavor.
- Wine: A quick splash of dry white wine can really build some flavor (optional).
- Tomatoes: After cooking the fish, add diced tomatoes to the pan and cook for 2-3 minutes until softened. Plate the fish on top for a delicious twist.
- Cream sauce: After cooking, stir 3 tablespoons of cream into the remaining butter in the pan. Simmer until creamy, then adjust the seasoning and pour over the fish.
- Butter sauce: Create a lemon butter sauce by mixing lemon juice into the remaining pan butter. Simmer for 1 minute, then drizzle over the fish.
Note: These are optional ingredients which you can use to enhance the flavor, they are not included in the main recipe.
Cooking Tools Required
Here is a list of tools you'll need to make pan-seared cod:
- Large non-stick skillet
- Paper towels
- Spatula
- Knife and cutting board
- Serving plates
How to Make Pan-Seared Cod: Complete Cooking Guide
To start your pan-seared cod, begin by preparing the cod fillets. Pat them dry thoroughly - this is crucial for getting that perfect sear. Season the fillets generously on both sides with salt and pepper. This simple seasoning allows the natural flavors of the fish to shine through.
Heat a mix of butter and olive oil in a skillet over medium-high heat. The olive oil helps prevent the butter from burning and contributes to a perfectly golden crust.
Once the butter is foaming, gently lay your seasoned cod fillets in the skillet. Let them cook undisturbed for a few minutes until the underside is golden brown and crispy. This initial sear locks in the flavors and gives the cod its signature texture.
Carefully flip the fillets to the other side, adding minced garlic into the pan at this stage. The garlic infuses the fish and the cooking fat with its aroma, enhancing the overall taste without overpowering.
Cook the fillets on the second side until they are just cooked through. It's essential to avoid overcooking the cod to maintain its moist and flaky texture. The whole process should take just a few minutes, depending on the thickness of your fillets.
Once the cod is cooked, plate it up and spoon your homemade or pre-prepared tomato coulis over the top. Garnish with fresh herbs and serve with lemon wedges. The acidity of the lemon adds a fresh, bright contrast to the rich, savory flavors of the dish.
Don't worry, I have break down things in simple cooking steps for you to follow below:
Cooking Method
- Searing
Preparation Steps
- Gather all the tools and ingredients for this recipe.
- Mince garlic.
Cooking Instructions
- Season the fish: Pat the fish fillets dry with paper towels to remove any moisture. Season both sides generously with salt and pepper.
- Heat the pan: Heat 2 tablespoons of butter and olive oil over medium-high heat in a large non-stick skillet. Wait until the butter is foaming but not burning.
- Sauté the fish: Place the seasoned fish fillets in the hot skillet. Cook them for about 3-4 minutes on the first side until they develop a golden crust. Be gentle when you turn them over to avoid breaking the fillets.
- Add flavor: Add the minced garlic and the remaining butter to the pan. Continue to cook the fish, spooning the garlic-infused butter over the fillets as they finish cooking, usually another 3 minutes, depending on thickness.
- Check for doneness: The fish is ready when it’s opaque throughout and flakes easily with a fork. The cooking time may vary based on the thickness of the fillets.
- Plate and serve: Transfer the fillets to plates, spoon the warm tomato coulis over the top, and garnish with fresh herbs. For some extra zing, squeeze a lemon.
- Enjoy your meal: Serve with a side of roasted vegetables or a mixed greens salad to keep everything fresh, light, and low-carb.
Step 1: After the butter is hot in the pan, add the fish filets.
Step 2: When the edges of the fish begin to turn white, it's time to add the garlic and flip the filets.
Step 3: Flip the filets carefully with a spatula.
Step 4: The fish will start to flake as it is ready to be removed from the pan.
💡 My Pro Tip
Here are some quick tips for beginners cooking fish:
- Dry fish prep: Pat your cod fillets dry before seasoning for a perfect sear and to prevent sticking.
- Avoid crowding: Cook in batches to maintain high heat and ensure even cooking.
- Butter & oil balance: Combining butter with oil prevents burning and enhances flavor.
- Gentle flipping: Use a thin spatula to flip the fish gently, preserving its crispy crust.
- Perfect timing: Cook cod until it flakes easily with a fork, ensuring it remains moist and flavorful.
⏲️ Time-Saving Tips
- Ensure your skillet is hot before adding the fish to speed up cooking.
- Thinner fillets cook faster and more evenly.
- Cook multiple batches simultaneously if using a larger skillet.
- Chop fresh herbs and slice lemon wedges in advance for easy plating.
What to Serve with Pan Seared Cod?
Pan-seared cod can be paired with a variety of side dishes; here are a few of the best pairings:
- Fresh Tomato Coulis Recipe: This bright, flavorful sauce, made with ripe tomatoes, adds a touch of sophistication and a burst of color, perfectly accentuating the delicate flavors of any pan-seared fish, chicken, or pork. Delicious.
- French Haricot Verts Recipe: These slender, tender green beans, cooked to perfection, offer a delightful freshness that beautifully complements the rich flavors of pan-seared cod.
- Lemon Butter Haricot Vert Recipe: The vibrant flavors of lemon and the richness of butter transform simple green beans into a side dish that's both refreshing and indulgent, perfect alongside any seafood dish.
- Roasted Patty Pan Squash with Parmesan: This recipe brings out the squash's natural sweetness, enhanced with a sprinkle of Parmesan for a savory finish – a heartwarming addition to just about any meal.
- The Best Baked Zucchini Fries: Crispy, flavorful, and utterly addictive; the best-baked zucchini fries are a must-try. Baked to golden perfection, topped with parmesan and balsamic... yum.
Storage, Freezing, and Reheating This Sautéed Fish Recipe
Storage
If you have leftovers, it's best to store the cooked cod in an airtight container in the refrigerator. Properly stored, it can last for up to 2 days. Remember that the sooner you consume it, the fresher it will taste.
Freezing
Generally, it's not recommended to freeze the pan-seared cod. Freezing can affect the texture and moisture of the fish, making it less enjoyable when thawed and reheated.
Reheating
Avoid using a microwave for reheating, as it can unevenly heat the fish and alter its texture. Instead, reheat the cod gently in a skillet over low heat. This method helps retain the fish’s moisture and keeps the flavors intact.
If necessary, add a small splash of water or broth to the pan to prevent the fish from drying out. Heat just until it's warm throughout—overcooking during reheating can make the fish tough and dry. I always reheat with a lid to help the process along.
Recipe Conclusion
Your Pan-Seared Cod is now ready to steal the show! With its crisp, golden exterior and moist, flavorful center, this dish is a guaranteed crowd-pleaser. Whether it's a quick weeknight meal or a special occasion, this recipe's simplicity and versatility make it a standout choice for an amazing fish dinner. Get ready to impress with every savory bite!
Now, embrace the joy of cooking and elevate your culinary skills. Take charge of your kitchen, whip up this delightful dish, and enjoy the satisfaction of creating something truly delicious. Let's get cooking—your pan-seared cod adventure awaits!
Looking for More Seafood Deliciousness? Try These Recipes
- Shrimp Creole Recipe: It's a vibrant, spicy, and comforting dish that brings a New Orleans classic to your table, making for a perfect dinner experience. This is not low-carb.
- Fennel & Tomato Mussels: This dish combines fennel's subtle flavor with tomatoes' acidity, creating a broth that's as memorable as it is delicious – a must-try for seafood lovers.
- Seared Ahi Tuna Recipe: Indulge in the simple elegance of our seared ahi tuna recipe. This dish highlights ahi tuna's natural, rich flavor with a perfect sear on the outside and a tender, rare inside. It's a sophisticated yet easy-to-prepare choice for any seafood lover.
- Keto Crab Cakes: Discover a low-carb delight with these keto crab cakes. They're packed with flavor and hold all the classic charm of traditional crab cakes but without the carb-heavy fillers, making them a perfect fit for a carb-conscious lifestyle.
- Bacon Wrapped Shrimp: Treat yourself to the irresistible combination of this bacon wrapped shrimp recipe. It's a fusion of succulent shrimp and crispy bacon, a duo that delivers a burst of flavors and textures, perfect for an appetizer or a main course.
FAQs
If your fish sticks to the pan, it usually means the pan wasn't hot enough when you added the fish, or the fish wasn't dry enough. To prevent sticking, make sure your pan is hot and the fish is well patted-dry. If sticking happens, gently wiggle the fish spatula under the fish to release it. As the fish cooks, it will naturally release from the pan when it’s ready to be flipped.
Halibut, salmon, and sea bass are excellent choices. These varieties hold up well to the high-searing heat and have flavors enhanced by caramelization.
Cooking fish can sometimes leave a lingering odor due to the fish oils and fats heating up. To minimize this, ensure good ventilation while cooking. Using fresh fish also helps, as older fish can have a stronger odor. Cooking with aromatic herbs and citrus can help neutralize fishy smells during and after cooking.
PRO TIP: Wash the fish pan immediately after cooking. This will help to neutralize odors more quickly.
Using a non-stick pan can make searing fish easier, especially for beginners, as it reduces the chances of the fish sticking to the pan. However, a well-heated stainless steel or cast-iron skillet provides better heat distribution for an even, golden crust for the pan fried cod recipes.
Pan-seared cod recipes go well with lemon butter sauce, creamy garlic sauce, or a light tomato coulis. These sauces complement the delicate flavor of the cod without overpowering it.
Simple Pan Seared Cod Recipe
Ingredients
- 4 cod fillets about 6 ounces each
- 4 tablespoons unsalted butter
- 2 cloves fresh garlic minced
- 1 tablespoon olive oil
- salt and freshly ground black pepper to taste
- fresh herbs for garnish such as parsley or basil
- lemon wedges for serving
Instructions
Preparation Steps
- Gather all the tools and ingredients for this recipe.
- Mince garlic.
Cooking Instructions
- Season the fish: Pat the fish fillets dry with paper towels to remove any moisture. Season both sides generously with salt and pepper.
- Heat the pan: Heat 2 tablespoons of butter and olive oil over medium-high heat in a large non-stick skillet. Wait until the butter is foaming but not burning.
- Sauté the fish: Place the seasoned fish fillets in the hot skillet. Cook them for about 3-4 minutes on the first side until they develop a golden crust. Be gentle when you turn them over to avoid breaking the fillets.
- Add flavor: Add the minced garlic and the remaining butter to the pan. Continue to cook the fish, spooning the garlic-infused butter over the fillets as they finish cooking, usually another 3 minutes, depending on thickness.
- Check for doneness: The fish is ready when it’s opaque throughout and flakes easily with a fork. The cooking time may vary based on the thickness of the fillets.
- Plate and serve: Transfer the fillets to plates, spoon the warm tomato coulis over the top, and garnish with fresh herbs. For some extra zing, squeeze a lemon.
- Enjoy your meal: Serve with a side of roasted vegetables or a mixed greens salad to keep everything fresh, light, and low-carb.
Notes
Nutrition
“This website provides approximate nutrition data and information for convenience and as a courtesy only.”
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