Pan-Seared Cod: Crispy, Flaky Perfection

Pan-seared cod is a quick and easy way to cook this classic restaurant dish at home. It's a healthy, low-calorie, and low-carb option that can be ready in under 20 minutes.

To pan-sear cod, you'll need a thick piece of fish (at least half an inch, but preferably one inch), a stainless steel or cast-iron pan, oil with a high smoke point, and butter. The technique involves drying the fish, heating the pan, adding oil, and then cooking the fish without moving it until it's golden brown. You then flip the fish, add butter, and baste until cooked through.

This simple dish can be served with a variety of sides, including salad, rice, bread, or potatoes.

Choosing the right oil

When pan-searing cod, it's important to choose an oil with a high smoke point that can withstand high temperatures without burning. Here are some recommended oils for achieving the perfect sear on your cod:

Avocado Oil

Avocado oil has a high smoke point, making it a suitable choice for pan-searing cod. It has a neutral flavour that won't overpower the delicate taste of the fish.

Rice Bran Oil

Rice bran oil is another option with a high smoke point. It has a mild flavour, making it a good choice for cooking as it won't affect the taste of the cod.

Grapeseed Oil

Grapeseed oil is a preferred choice for pan-searing due to its high smoke point. It also has a subtle flavour that won't interfere with the taste of the cod.

Canola Oil

Canola oil is a versatile option for cooking, including pan-searing cod. It has a high smoke point and a neutral flavour, making it a good choice for those who want the flavour of their cod to shine through.

Safflower Oil

Safflower oil is another oil with a high smoke point, making it suitable for the high temperatures needed to pan-sear cod.

Olive Oil

While olive oil is not the first choice for pan-searing due to its lower smoke point, some recipes do suggest it as an option. Extra virgin olive oil has a lower smoke point than other types of olive oil, so it's important to be mindful of that when choosing your oil.

When choosing an oil for pan-searing cod, always opt for one with a high smoke point to avoid burning. The oil you select will depend on your personal preference and the desired flavour profile of your dish.

Getting the pan hot

First, choose the right pan. While you can use a non-stick pan, it's not ideal as it doesn't handle the intense heat needed for a good sear. Instead, opt for a stainless steel pan with slanted sides or a well-seasoned cast-iron pan. These pans hold heat well and are naturally non-stick to some extent.

Next, pat your cod fillets dry with paper towels. This step is crucial, as any moisture on the fish will prevent a nice golden brown sear from forming. You want the surface of the fish to be dry so that it can react with the hot pan and form that delicious crust.

Now, it's time to heat up your chosen pan. Place it on the burner and turn the heat up to high. For a thick piece of fish, you may want to use medium-high heat instead. Let the pan heat up for about 2 minutes. While the pan is heating up, you can add a tablespoon of oil with a high smoke point, such as avocado oil, grapeseed oil, or canola oil. Swirl the oil around the pan to ensure even coverage.

As the oil heats up, you'll see it start to shimmer. Keep an eye on it, as you want to add the fish just before the oil starts to smoke. The oil being hot is essential to prevent the fish from sticking to the pan. Once you see that wisp of smoke, it's go time! Carefully lay your cod fillets into the pan, well-spaced and skin-side down (or the side that previously had the skin).

Now, let the fish cook undisturbed for about 5 minutes. This will allow the underside to develop that nice golden crust. After this time, you should be able to carefully lift the fish with a thin metal spatula. If it's sticking in a few spots, give it a little more time to cook and release.

Once the fish is easily lifted, it's time to drop the heat to medium-high and get ready to flip. Gently flip the cod fillets, being careful not to break them. Now, let the other side cook, undisturbed, for another 3-4 minutes.

And there you have it! You've successfully gotten your pan hot and seared your cod. Now you're ready to add some butter, baste the fish, and serve it up. Remember, the key to a good sear is a hot pan, dry fish, and a bit of patience. Enjoy your delicious, restaurant-quality pan-seared cod!

Drying the fish

Before you begin, make sure you have all the necessary equipment ready. You'll need a good set of kitchen paper towels, as well as a clean plate or baking sheet pan to place the fish on after it has been dried and seasoned.

Take your cod fillets and use the paper towels to thoroughly pat them dry. This step is important and should not be rushed. Make sure to absorb any excess moisture or liquid on the surface of the fish. If your cod has been previously frozen, it's especially important to squeeze out any remaining liquid. You want the fish to be barely damp, but not so wet that the flour or seasoning mixture won't stick.

Once your fish is dry, it's time to season it. For a simple seasoning, use salt and pepper, or you can get creative and experiment with other spices and herbs like paprika, cayenne pepper, thyme, or oregano. You can also try a pre-made seasoning blend like Old Bay. Don't be afraid to be generous with the seasoning, as this will add flavour to your cod. You can wear food-safe gloves or make sure to wash your hands thoroughly after handling the fish.

After seasoning, let the fish stand at room temperature for about 10 minutes. This step is important because it helps the fish cook more evenly and ensures that the seasoning is fully absorbed.

Now your fish is ready to be placed in the hot, oiled skillet for pan-searing. Remember to get the pan nice and hot before adding the fish, as this will help ensure a good sear and prevent sticking.

By following these steps, you'll be well on your way to creating a delicious pan-seared cod dish with a beautiful golden crust.

Cooking time

The cooking time for pan-seared cod will depend on the thickness of the fish and the desired level of doneness. It is important to note that cod should be at least half an inch thick, preferably one inch or thicker, to ensure it doesn't overcook before achieving a nice sear.

For a 1-inch thick cod fillet or loin, the cooking time is typically around 7-10 minutes in total. This includes searing the fish for 3-4 minutes on the first side, and then 3-4 minutes on the second side after flipping it over. The fish is ready to flip when the bottom starts to caramelize and turns golden brown.

If your cod is thicker than 1 inch, you may need to add an extra minute or two to the cooking time. For thinner fillets, reduce the cooking time accordingly, as they will cook faster.

When cooking cod, it is crucial not to overcook it, as this can result in a rubbery or chewy texture. The fish is done when it becomes opaque and flakes easily with a fork. You can also check the internal temperature with an instant-read thermometer; cod is considered safe to eat when it reaches an internal temperature of 145°F.

Additionally, it is important to dry the cod thoroughly with paper towels before cooking, as this will help create a nice golden brown sear.

Serving suggestions

There are many ways to serve pan-seared cod. Here are some suggestions:

Salads

A salad made with vegetables from your garden or a more complex salad like an Italian carrot salad, Italian peppers in oil, or Italian peas. You could also add a pop of colour with some fresh herbs such as parsley, basil or tarragon.

Rice and Bread

Rice, bread, mashed potatoes, or polenta are all great options to serve with your pan-seared cod.

Sauces

A rich and flavorful lemon butter pan sauce, a lemon and garlic sauce, or a tomato coulis.

Sides

Roasted vegetables, a mixed greens salad, or cauliflower mash. If you want to stick to a Mediterranean theme, you could try a Greek salad, Lebanese rice, or Mediterranean chickpea salad.

Starchy Sides

Mustard potato salad, Greek-style oven fries, or lemon rice.

Frequently asked questions