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.

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.

Sides to serve:

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

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

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

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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.

Course Fish and Seafood

Keyword baked fish, dairy free, Gluten Free, pan fried, pan fried cod, seafood

Prep Time 2 minutes

Cook Time 5 minutes

Total Time 7 minutes

Servings 4

Calories 211kcal

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 

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