Pan-Seared Cod: Perfect Pairing Ideas

Pan-seared cod is a delicious and healthy meal that can be prepared in various ways and paired with a multitude of side dishes. The key to achieving the perfect sear is to ensure that the fish is dry before adding it to a hot pan with oil, creating a golden crust while keeping the inside tender and flaky.

When it comes to seasoning, a simple combination of salt and pepper is timeless, but you can also experiment with spices like Cajun seasoning, red pepper flakes, or hot paprika for a kick.

For a complete meal, serve your pan-seared cod with sides such as roasted vegetables, a crisp green salad, cauliflower mash, or even a side of French-style green beans.

Pan-seared cod with lemon and herbs

Ingredients for two servings:

• 2 cod fillets (6 oz each)
• 1/2 teaspoon kosher salt
• 1/4 teaspoon ground black pepper
• 2 tablespoons canola oil or grapeseed oil
• 1 tablespoon unsalted butter
• 2 tablespoons chopped herbs (co: 2,4>parsley, basil, dill, and thyme are good options)
• 1 small lemon, cut into wedges

Method:

Pat the cod fillets dry and season both sides with salt and pepper. Heat the oil in a cast-iron or heavy-bottom skillet over medium-high heat. Once the oil is hot, gently place the fish in the pan and lower the heat to medium. Let the fish cook undisturbed for 2 to 3 minutes until the underside is golden. Flip the cod over and add the butter to the pan. Baste the fish with the butter and continue cooking until it flakes easily with a fork. Sprinkle with fresh herbs and squeeze lemon over the top. Enjoy immediately, with an extra squeeze of lemon if desired.

Tips:

• Get the pan hot before adding the fish to ensure it doesn't stick.
• Make sure to thoroughly dry and season the cod fillets before cooking.
• Avoid moving the fish around once it's in the pan—let it cook undisturbed until it's time to flip it over.
• If the cod does break into pieces when you flip it, don't worry—it will still taste delicious!

Serving suggestions:

This dish goes well with pasta, rice, salad, or roasted vegetables. For a heartier meal, serve it with lemon rice or cauliflower mash.

Pan-seared cod with a salad

Ingredients

• 1 to 1 1/2 pounds of cod
• 1 tablespoon of avocado, grapeseed or canola oil
• 4 tablespoons of unsalted butter
• Salt
• Salad of your choice

Method

• Salt the blocks of fish and place them in the refrigerator for an hour.
• Get your pan hot over a high heat burner for about 2 minutes.
• While this is happening, pat the fish dry with paper towels. Make sure it's dry.
• Add the tablespoon of oil and swirl it around. It will heat up very fast.
• As soon as you see a wisp of smoke coming from the oil, lay the fish pieces down in the pan, well spaced, skin side down (or the side where the skin used to be).
• Turn the heat down to medium-high and let them cook, undisturbed, for 5 minutes, or until you see the bottom starting to caramelize.
• Using a thin metal spatula, carefully try to lift the fish from the pan. It should come up easily, or stick in only one or two spots. If not, keep cooking it -- the fish will release when it's ready.
• When that happens, add the butter, and once it melts, drop the heat all the way to low.
• Use a spoon to baste the butter over the pieces of fish until they turn opaque. You will need to tilt the pan to do this properly.
• Serve the fish seared side up with your salad on the side.

Tips

• The goal is to sear, to caramelize, one side of the fish while not overcooking the rest.
• You need a piece of fish that is at least as thick as your thumb, about a half-inch or thicker.
• Pan searing is a fierce method of cooking.
• You can use a stainless steel pan with slanted sides, but a properly seasoned cast-iron pan will work well, too.
• The pan should be hot, and the fish should be dry and well-seasoned before you begin cooking.
• You can add a squeeze of lemon for some extra zing.

Pan-seared cod with rice

Ingredients:

• 2 6-ounce cod fillets
• Salt and pepper
• 2 tablespoons canola oil or grapeseed oil
• 1 tablespoon unsalted butter
• Fresh herbs (parsley, basil, dill, thyme)
• 1 small lemon
• Rice

Method:

• Pat the cod fillets dry with paper towels. Season both sides with salt and pepper.
• Heat the oil in a cast-iron or heavy-bottom skillet over medium-high heat.
• Once the oil is hot, gently place the fish into the pan. Lower the heat to medium.
• Let the fish cook undisturbed for 2 to 3 minutes until the underside is golden.
• Flip the cod over gently with a thin metal spatula. Place the butter in the pan and spread it around the fish with a spoon.
• Continue cooking for another 2 to 3 minutes, basting the fish with the butter, until it flakes easily with a fork.
• Sprinkle with fresh herbs and squeeze lemon over the fish. Serve immediately with rice.

Pan-seared cod with a side of roasted vegetables

Ingredients:

• 1 to 1 1/2 pounds of cod
• 1 tablespoon of avocado, grapeseed, canola, or olive oil
• 4 tablespoons of unsalted butter
• Salt, to taste
• Black pepper, to taste
• 2 cups broccoli florets
• 2 cups cremini mushrooms
• 2 cups chopped butternut squash
• 1 zucchini, sliced and quartered
• 1 yellow squash, sliced and quartered
• 1 red bell pepper, chopped
• 1 red onion, chopped
• 2 tablespoons of olive oil
• 2 tablespoons of balsamic vinegar, or more, to taste
• 4 cloves of garlic, minced
• 1 ½ teaspoons of dried thyme
• Kosher salt and freshly ground black pepper, to taste

Method:

For the Pan-seared Cod:

• Salt the cod fillets and set them in the refrigerator for about an hour.
• Get your pan hot over a high heat burner for about 2 minutes.
• While this is happening, pat the fish dry with paper towels. Make sure it's dry.
• Add the tablespoon of oil and swirl it around. It will heat up very fast.
• As soon as you see a wisp of smoke coming from the oil, lay the fish pieces down in the pan, well spaced, skin side down (or the side where the skin used to be).
• Turn the heat down to medium-high and let them cook, undisturbed, for 5 minutes, or until you see the bottom starting to caramelize.
• Using a thin metal spatula, carefully try to lift the fish from the pan. It should come up easily, or stick in only one or two spots. If not, keep cooking it -- the fish will release when it's ready.
• When that happens, add the butter, and once it melts, drop the heat all the way to low.
• Use a spoon to baste the butter over the pieces of fish until they turn opaque. You will need to tilt the pan to do this properly.
• Serve the fish seared side up.

For the Roasted Vegetables:

• Preheat the oven to 425 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
• Place the broccoli florets, mushrooms, butternut squash, zucchini, squash, bell pepper, and onion in a single layer onto the prepared baking sheet.
• Add olive oil, balsamic vinegar, garlic, and thyme. Season with salt and pepper, to taste. Gently toss to combine.
• Place into the oven and bake for 12-15 minutes, or until tender.
• *Baking time may need to be adjusted depending on the thickness of the vegetables.

Pan-seared cod with a spinach salad

Ingredients:

• Cod fillets
• Butter
• Olive oil
• Salt and pepper
• Spinach
• Apple (sweet and crisp variety, such as Gala or Honeycrisp)
• Red onion
• Candied pecans or toasted almonds
• Goat cheese or feta
• Dried cranberries
• Salad dressing (apple cider vinaigrette or a mix of olive oil, red wine vinegar, garlic, Dijon mustard, salt and pepper)

Instructions:

For the cod:

• Dry the cod fillets thoroughly with paper towels.
• Season both sides of the fillets generously with salt and pepper.
• Heat a mix of butter and olive oil in a skillet over medium-high heat.
• Once the butter is foaming, gently place the cod fillets in the skillet.
• Cook undisturbed for a few minutes until the underside is golden brown and crispy.
• Carefully flip the fillets, adding minced garlic to the pan at this stage if desired.
• Cook on the second side until the cod is just cooked through and flakes easily with a fork.

For the spinach salad:

• Combine spinach, apple, and red onion in a large bowl.
• Add salad dressing and toss to combine.
• Add candied pecans or toasted almonds, goat cheese or feta, and dried cranberries. Gently toss.
• Season with salt and pepper to taste and serve.

Tips:

• For a successful sear, it is crucial that the cod fillets are patted dry before seasoning.
• To prevent the fish from sticking to the pan, ensure the pan is hot before adding the cod.
• To prevent the garlic from burning, add it to the pan after flipping the fillets.
• The spinach salad can be customised with different fruits, nuts, cheeses, and dressings.

Frequently asked questions