Pan Fried Cod Fish
Learn how to make perfect, crispy pan-fried cod fish in just 15 minutes. This healthy, easy dinner is a go-to in my house when I want something light and flavorful without much effort.
Servings: 4
Calories: 236kcal
Ingredients
- 1.5 lbs codfish 2 pieces
- 3 tbsp olive oil
- 1 tsp black pepper
- 1/2 tsp cayenne pepper
- 1 tsp smoked paprika
- 1/2 tsp dried oregano
- 1 tsp salt or to taste
Instructions
- Rinse and pat the cod fish with paper towels.1.5 lbs codfish
- Mix the spices in a bowl.1 tsp black pepper, 1/2 tsp cayenne pepper, 1 tsp smoked paprika, 1/2 tsp dried oregano, 1 tsp salt
- Rub the cod fish liberally with the spices.
- Add oil to a skillet or cast-iron pan.3 tbsp olive oil
- When heated, add cod fish in separate layers.
- Let the cod fish fry for 4-5 minutes.
- Flip the fish gently, so it does not break.
- Fry the other side for 3-4 minutes.
- Check the fried fish for doneness with a meat thermometer. An internal temperature of 145F shows that the fish is adequately cooked and ready.
Notes
This recipe serves 4 and contains 1 net carb per serving.
- The more water you remove from the fish before frying, the less it splatters in hot oil.
- I recommend using cooking oil with a high smoke point like avocado oil or olive oil to fry the cod.
- Don't overcrowd the pan to prevent the crispy skin from sticking together. You can fry the cod fish in batches if you need to.
- Let the oil get sizzling hot before you begin frying, so the cod fish doesn't soak up excess oil. It will turn out greasy if it does.
Nutrition
Calories: 236kcal | Carbohydrates: 1g | Protein: 30g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 73mg | Sodium: 674mg | Potassium: 724mg | Fiber: 0.4g | Sugar: 0.1g | Vitamin A: 321IU | Vitamin C: 2mg | Calcium: 35mg | Iron: 1mg
