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–+ servings
Perfectly pan-seared cod on a plate.
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5 from 6 votes

Pan seared cod

pan seared cod is easy to prepare and a quick way to add fish to your diet. Serve with potatoes and fresh vegetables to complete your meal.
Cook Time7 minutes
Total Time7 minutes
Course: Fish, Main Course
Cuisine: World
Keyword: Fish recipe, how to cook cod, pan seared cod
Servings: 2 portions
Calories: 217kcal
Author: Maayke

Ingredients

  • ½ pound cod fresh
  • 2 tablespoons oil
US Customary - Metric

Instructions

  • Remove the cod from the refrigerator for about 30 minutes before baking.
  • Heat the oil or butter in a frying pan.
  • Place the fish in the hot oil and fry for about 3-4 minutes without moving it.
  • Carefully turn the fish over and fry this side for about 3-4 minutes. The total frying time depends on the thickness of the fish, so check carefully if the fish is already cooked before removing it from the pan.
  • Carefully remove the fish from the pan and serve immediately.

Nutrition

Serving: 1g | Calories: 217kcal | Protein: 20g | Fat: 15g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 9g | Trans Fat: 0.1g | Cholesterol: 49mg | Sodium: 61mg | Potassium: 468mg | Vitamin A: 45IU | Vitamin C: 1mg | Calcium: 18mg | Iron: 0.4mg