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 LOW CARB, KETO-FRIENDLY and GLUTEN-FREE.
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 Recipe 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, 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:
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 for searing 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.
What Happens if My Fish Sticks to the Pan?
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 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.
What Other Types of Fish Can Be Seared Like This?
Many types of fish are great for searing, especially those with a firm texture. Halibut, salmon, and sea bass are excellent choices. These varieties hold up well to the high-searing heat and have flavors enhanced by caramelization. Just like cod, ensure they are dry and seasoned for the best results.
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How to Make Your Own Pan-Seared Cod
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.
Make this pan seared cod recipe in your own kitchen
I've tried to highlight the critical points in this recipe so you can recreate this dish easily at home. If you have questions about the pan seared cod, please ask in the comments!
Why Does My House Smell After I Cook Fish?
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.
Should I Use a Non-Stick Pan to Sear Fish?
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.
STORAGE, Freezing and Reheating this sauteed 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: As for reheating, avoid using a microwave, 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 you need to, you can add a small splash of water or broth to the pan to keep 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.
Side dishes that love to be paired with Pan Seared Cod:
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.
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Crispy, flavorful, and utterly addictive, The Best Baked Zucchini Fries are a must-try. Baked to golden perfection, topped with parmesan and balsamic... yum.
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.
LOOKING FOR MORE Seafood DELICIOUSNESS? TRY THESE RECIPES
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.
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.
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.
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.
The STruggle is REAl
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It's been a long and painful journey gaining so much weight back. I've learned that restarting low carb is so much harder than I'd ever imagined, but I have a plan that I want to share.
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Restarting Low Carb
Pan Seared Cod
Dive into this Pan Seared Cod recipe that is perfect for anyone enjoying a low carb or keto lifestyle. Quick and easy, this dish features beautifully seared cod fillets, golden and crispy on the outside, tender and flaky within. Cooked in butter with a hint of garlic, it’s full of flavor. Topped with a zesty tomato coulis, it’s a delicious way to keep your meals exciting and health-focused. Pair it with some delicious French-style green beans for a satisfying dinner.
Ingredients
- 4 white fish fillets (such as cod, halibut, or sea bass), about 6 ounces each
- Salt and freshly ground black pepper, to taste
- 4 tablespoons unsalted butter
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Fresh herbs for garnish (such as parsley or basil)
- Lemon wedges, for serving
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: In a large non-stick skillet, heat 2 tablespoons of butter along with the olive oil over medium-high heat. Wait until the butter is foaming but not burning.
- Sauté the Fish: Place the fillets in the pan. 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 to the pan along with the remaining butter. 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: Remove the fillets to plates, spoon the warm tomato coulis over the top, and garnish with fresh herbs. Add a squeeze of lemon for some extra zing.
- Enjoy Your Meal: Serve with a side of roasted vegetables or a mixed greens salad to keep everything fresh, light, and low-carb.
Notes
- Fish Prep is Key: Ensure your cod fillets are patted dry before seasoning. This helps get that fantastic sear and keeps the fish from sticking to the pan.
- Don't Overcrowd the Pan: Cook in batches if needed. Overcrowding the pan can lower the temperature, leading to uneven cooking and steaming instead of searing.
- Butter & Oil Combo: Using both butter and oil isn't just for flavor – the oil raises the burning point of butter, so you get that nice golden crust without the burn.
- Gentle Flip: When it’s time to flip your fish, do it gently. A thin spatula works best. You want to keep that beautiful crust intact!
- Garlic Timing: Add garlic after flipping the fish to prevent it from burning. Burnt garlic can turn bitter and overshadow the delicate flavors of the dish.
- Don’t Overcook: Cod cooks quickly! Once it flakes easily with a fork but is still moist inside, it’s done. Overcooked fish can become dry.
- Tomato Coulis: You really need to make your coulis in advance... it takes a while to make and the fish will get cold. Keep in mind, It can even be served chilled for a refreshing contrast or gently warmed if you prefer.
- Serving Suggestions: This dish pairs wonderfully with a side of roasted veggies, a crisp green salad, or cauliflower mash for a hearty, keto-friendly meal.
This website provides approximate nutrition data and information for convenience and as a courtesy only.
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