I have been trying to add a lot more fish into my diet which you will see in upcoming blog posts and youtube videos. This recipe for pan fried cod fish is the perfect addition to add to my monthly menu!
It has been a challenge of mine to reduce the amount of meat I am eating to about 1-2 times a week and I will throw in a vegan or vegetarian meal about two times a week as well.
I have been learning more about the Mediterranean diet since people in Europe seem to live very long and healthy lives.
It is very interesting to me how in America people stress eating a high protein and low carb diet, however over in Europe they have a low protein diet.
How to Cook Cod
I love making a white sauce with lemon and garlic when it comes to making fish because all of the flavors just go so well together. You want to make sure you do not overcook fish or else it will become tough and hard to eat.
Ingredients for Pan Fried Cod
You can make this recipe using very little ingredients which is why I love it so much! It is perfect for a last-minute dinner when you have minimal groceries. Plus, when you are using fewer ingredients it is typically much healthier.
- 3-5 cod fillets
- Olive Oil
- Red pepper flakes
- Minced garlic cloves
- Cherry tomatoes
- Dry wine
- Fresh Basil
- Lemon juice and zest
- Fresh black pepper
- Heavy whipping cream (optional)
Watch How to Make Pan Seared Cod
How Long to Cook Cod
When cooking any fish the time always depends on how thick the fillet is. If it is a thinner piece you will need to cook it for fewer minutes than if it is thick.
I typically cook my fish for about 3-4 minutes on each side. You will know it is done when it becomes flakey. Use a fork to see if it is flaky and if it is too tough than it needs more time.
Another trick is that when cod is raw it is translucent and veiny but when it is cooked the fillet will turn opaque.
Benefits of Eating Cod
Cod, like most fish, is very high in omega-3 fatty acids which you may know as fish oil. These are important nutrients that help to prevent heart disease and lower blood pressure.
According to the American Heart Association, you should have fish at least 2 times a week to get your omega-3 fatty acids.
Lately, I have been eating fish 3-4 times a week because I am trying to reduce my meat intake and slowly adding more vegetarian/vegan meals into my diet.
These acids may also help to prevent cancer and Alzheimer’s disease.
What to Serve with Fish
You can make anything with this recipe for pan fried cod fish. I love having fish with spinach that is sauteed in garlic, olive oil, and lemon with brown or white rice. It is absolutely delicious when the sauce and fish mix in with the rice with the garlic and lemon flavors.
This recipe would also pair very well with roasted vegetables like greens beans or asparagus.
Lemon Garlic Pan Seared Cod Fillet
- 3-5 cod fillets
- 3 tbsp olive oil
- 1 pint cherry tomatoes
- 1 tsp red pepper flakes
- 3 garlic cloves minced
- 2 tbsp heavy whipping cream optional
- 1/2 cup dry white wine
- 1/2 cup fresh basil chopped
- 2 tbsp lemon juice
- 1 tsp lemon zest
- 1/2 tsp pepper
- pink salt sprinkle to your liking
- Pat dry both sides of cod with a paper towel.
- Season with salt and pepper.
- Heat 2 tbsp of olive oil over medium heat.
- Cook on each side for about 3-4 minutes.
- Pour sauce over the cod.
- Heat 1 tbsp of olive over medium. Add minced garlic and red pepper flakes, cook for 1 minute. Add cherry tomatoes cook for 10 minutes.
- Add white wine and heavy whipping cream bring to a gentle simmer.
- Stir in basil, lemon juice/zest, salt, and pepper. Cook for 2 minutes then set aside to pour over fish.