Go Back
Print
Recipe Image
Notes
Nutrition Label
–
+
servings
Smaller
Normal
Larger
Print Recipe
5
from
3
votes
Pan Fried Cod Fish
Pan-fried cod fish is a mouth-watering, nutritious dish ready in less than 15 minutes. If you're looking for a healthy, easy dinner that's ready in no time, then you'll love this recipe!
Prep Time
5
minutes
mins
Cook Time
10
minutes
mins
Total Time
15
minutes
mins
Course:
Main Course
Cuisine:
American
Servings:
4
Calories:
236
kcal
Author:
Tayo Oredola
Ingredients
1.5
lbs
codfish
2 pieces
3
tablespoon
olive oil
1
teaspoon
black pepper
½
teaspoon
cayenne pepper
1
teaspoon
smoked paprika
½
teaspoon
dried oregano
1
teaspoon
salt
or to taste
Instructions
Rinse and pat the cod fish with paper towels.
Mix the spices in a bowl.
Rub the cod fish liberally with the spices.
Add oil to a skillet or cast-iron pan.
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:
236
kcal
|
Carbohydrates:
1
g
|
Protein:
30
g
|
Fat:
12
g
|
Saturated Fat:
2
g
|
Polyunsaturated Fat:
2
g
|
Monounsaturated Fat:
8
g
|
Cholesterol:
73
mg
|
Sodium:
674
mg
|
Potassium:
724
mg
|
Fiber:
0.4
g
|
Sugar:
0.1
g
|
Vitamin A:
321
IU
|
Vitamin C:
2
mg
|
Calcium:
35
mg
|
Iron:
1
mg