Pan Seared Cod – Slender Kitchen

Many people are intimidated by cooking fish at home, but pan searing fish is an easy technique everyone can master. In just 15 minutes, you can make these crispy, flaky pan seared cod filets.

When it comes to quick and healthy dinners, fish is a great option. While there are many types of fish, cod is a stand-out in my book. It’s beyond easy to cook and has a mild flavor that brilliantly adapts to any kind of marinade or seasoning blend. We also love this pan seared salmon and tilapia for an easy fish dinner.

Because this dish is so versatile, it can be served in tons of different ways. Looking for a light lunch? Use this pan seared fish to top off your favorite salads. Craving a unique and healthy dinner? Serve the cooked cod wrapped in corn tortillas to make vibrant fish tacos. Seriously, the options are endless.

Looking to make a fancy fish dinner? Make this easy seared cod with the lemon garlic pan sauce included in the recipe.

One of my favorite ways to serve this healthy cod dish is with a bowl of whole grains and cooked veggies. At the moment, I’m loving it with roasted vegetables and cilantro lime quinoa. That being said, you can pair this tasty fish dish with just about anything, so feel free to get creative!

Key Ingredients

To make this healthy garlic lemon cod, you will need the following key ingredients:

• Cod: I’m not kidding when I say cod is one of the easiest (and most affordable) kinds of fish to cook. It has a very mild, milky flavor that makes a wonderful base for our spice rub. If you can’t find cod, swap in another mild white fish like haddock, pollack, rockfish, or tilapia.
• Flour: This is the key to developing a really delicious crust on the outside of our fish. I like to use whole wheat flour, however regular all-purpose flour will work fine as well.
• Spices: You will need paprika, Italian seasoning, cumin, salt, and pepper. Feel free to swap out the paprika for smoked paprika if you want to give your fish a smokier flavor.
• Butter. A little butter goes a long way in adding to the richness of this incredible dish. Feel free to swap it out for olive oil or dairy-free butter, if needed.

Lemon Garlic Pan Sauce

This pan sauce is optional but a great way to take this dish to the next level. Many times I make this easy white wine sauce on the side.

• Garlic: This is a garlicky pan sauce. Adjust the amount of garlic to suit your needs.
• Dry white wine: This forms the base of the delicious sauce that gets drizzled over the fish, so make sure to pick a wine that you actually like. Pinot Grigio and Sauvignon Blanc are commonly used as cooking wines. Chicken broth can be swapped as well.
• Capers. These are totally optional, but I find that they really enhance the dish by adding a briny taste to balance out the richer flavors.
• Lemon: Lemon and fish are a classic pairing. If you don’t end up making the pan sauce, I recommend serving the cod with fresh lemon juice.

Tips for Make Perfectly Seared Cod

Want to make the best pan seared cod ever? Here are some of my top tips and tricks to help make that happen:

• Dry your filets. This is the key to successfully pan-searing your fish! Make sure they are completely dry before seasoning and cooking them.
• Get the pan hot. A hot skillet is essential in making sure your fish gets a nice sear and doesn’t stick.
• Let it cook. I know how tempting it can be to move your fish around the skillet, but this is the time to practice self control. Once you’ve placed your cod in the skillet, don’t touch it (at all!) until it’s time to flip it over.
• Don’t worry if your cod breaks apart. With such a delicate, flaky fish, this can sometimes happen if you try to flip it or remove it from the pan too quickly. I promise, it will taste just as fantastic.

Side Dish Ideas

This delicious cod dish makes for a quick and easy way to add lean protein to your meals. All you have to do is pair this fish with your favorite veggie or grain and some greens, then you’ve got a delicious and healthy meal.

If you’re in need of some inspiration, here are a few of my favorite dishes to serve with pan seared cod:

How to Store Leftover Cod

When it comes to make-ahead meals, people don’t typically think of fish. However, this healthy fish recipe is wonderful for meal prep! I love making several servings to keep on hand for quick and easy lunches or dinners.

To store leftovers, simply let them cool before sealing them in an airtight storage bag or container. Then, store your leftover fish in one of two ways:

• In the fridge for up to 3-4 days.
• In the freezer for up to 2-3 months.