Pan-Seared Cod: The Best Sauce

Pan-seared cod is a versatile dish that pairs well with a variety of sauces. A good sauce can enhance the mild flavour of the fish and create a more exciting dish. Some popular sauce options include lemon butter sauce, lemon-garlic sauce, white wine tomato basil sauce, and meuniere sauce. Each of these sauces offers a unique flavour profile that can complement the cod. For a quick and easy option, a simple lemon butter sauce or lemon-garlic sauce can be prepared by combining butter, lemon juice, and various seasonings. Those looking for a more complex flavour can try a white wine tomato basil sauce, which includes ingredients such as garlic, fresh herbs, red pepper flakes, and white wine. Alternatively, a classic meuniere sauce, made with brown butter, lemon juice, salt, and pepper, is a simple yet tasty option that pairs well with any type of seafood.

Pan-seared cod with white wine tomato basil sauce

Ingredients:

• Olive oil
• Crushed red pepper flakes
• Garlic cloves, finely minced
• Cherry tomatoes, sliced in half
• Dry white wine
• Fresh basil, finely chopped
• Lemon juice and lemon zest
• Salt and pepper to taste
• Granulated sugar
• Cod fillets

Method:

First, make the sauce. Warm some olive oil in a large sauté pan over medium heat. Add the crushed red pepper flakes and garlic and sauté for about a minute until fragrant.

Next, add the cherry tomatoes and cook, stirring occasionally, for 8-12 minutes until they are soft and blistered but still hold their shape. Then, pour in the white wine and let the mixture come to a gentle simmer. Add the basil, lemon juice, lemon zest, salt, sugar, and pepper, and cook for another 2 minutes. Taste and adjust the seasoning as needed. Transfer the sauce to a bowl and set aside.

Now, it's time to cook the cod. Heat some olive oil in a large non-stick pan or skillet over medium heat. Pat the cod fillets dry with paper towels, and then season both sides with salt and pepper. Place the cod in the pan and cook for about 3 minutes until golden brown. Carefully flip the cod and cook for an additional 3-4 minutes or until it's cooked through.

Finally, bring it all together. Pour the white wine tomato basil sauce over the cod and let the sauce warm up for a minute. Then, remove from the heat and serve immediately.

This dish is best served with a side of rice, quinoa, pasta, crusty bread, or mashed potatoes to soak up all that delicious sauce. Enjoy!

Pan-seared cod with lemon butter sauce

Ingredients:

• 2 6-ounce cod fillets or halibut, bass, salmon, or similar firm-bodied fish
• 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 of choice (parsley, basil, dill, or thyme)
• 1 small lemon, cut into wedges

Optional:

• 2 cloves of garlic, minced
• 1/4 to 1/2 teaspoon red pepper flakes
• 1/2 to 1 tablespoon Cajun-style seasoning

Method:

• Pat the cod fillets dry with paper towels to remove any moisture. Season both sides generously with salt and pepper.
• In a large non-stick skillet, heat the oil over medium-high heat. Once the oil is hot, gently place the fish into the pan.
• Cook the fish undisturbed for 2 to 3 minutes on the first side, until the underside is golden.
• Gently flip the cod over. Add the butter and garlic to the pan. Continue cooking, spooning the garlic butter over the fillets.
• Cook until the fish is opaque and flakes easily with a fork.
• Top with herbs and a squeeze of lemon.

Tips:

• To prevent the cod from sticking to the pan, ensure the pan is hot before adding the fish.
• Dry and season the fish before cooking.
• Avoid moving the fish once it's in the pan.
• If the cod does break into pieces, it will still taste delicious!

Serving suggestions:

• Zucchini pasta or pasta al Limone
• Lemon rice
• Antipasto salad or arugula salad

Pan-seared cod with garlic

Ingredients:

• Cod fillets
• Butter
• Olive oil
• Garlic
• Fresh herbs (parsley or basil)
• Lemon wedges
• Salt and pepper to taste

Method:

• Start by patting the cod fillets dry with paper towels to remove any moisture.
• Season both sides of the fillets generously with salt and pepper.
• In a large non-stick skillet, heat butter and olive oil over medium-high heat.
• Wait until the butter is foaming but not burning.
• Place the fillets in the pan and cook for about 3-4 minutes on the first side until a golden crust forms.
• Gently flip the fillets, being careful not to break them.
• Add minced garlic to the pan, along with additional butter if needed.
• Continue cooking the fillets, spooning the garlic-infused butter over them as they finish cooking. This should take another 3 minutes or so, depending on the thickness of the fillets.
• The cod is ready when it's opaque throughout and flakes easily with a fork.
• Remove the fillets from the pan and plate them up.
• Spoon your homemade or pre-prepared tomato coulis over the cod.
• Garnish with fresh herbs and serve with lemon wedges.

Tips:

• To get a perfect sear and prevent the cod from sticking to the pan, ensure the fillets are patted dry before seasoning.
• Don't overcrowd the pan. Cook in batches if needed to maintain even cooking and prevent steaming.
• Using both butter and oil will give you a nice golden crust without burning.
• When flipping the fillets, use a thin spatula and do so gently to keep the crust intact.
• Add the garlic after flipping the fillets to prevent it from burning, which can cause bitterness.
• Cod cooks quickly, so be careful not to overcook it. It's done when it flakes easily but is still moist inside.

Enjoy your delicious and healthy pan-seared cod with garlic!

Pan-seared cod with Cajun seasoning

Ingredients:

• Cod fillets
• Butter
• Olive oil
• Avocado oil
• Garlic
• Fresh herbs (parsley or basil)
• Lemon wedges
• Salt and pepper
• Cajun seasoning (paprika, salt, garlic powder, pepper, onion powder, cayenne pepper, dried oregano, dried thyme)

Method:

• Pat the cod fillets dry with paper towels to remove any moisture.
• Season both sides of the fillets generously with salt and pepper, as well as Cajun seasoning.
• In a large cast-iron pan, heat avocado oil over medium-high heat. Add garlic and cook until fragrant (2-3 minutes).
• Place the fillets in the pan and cook for 3-4 minutes on the first side until golden brown.
• Flip the fillets, adding butter and garlic to the pan. Continue cooking and baste the fillets with the garlic butter.
• The cod is ready when it is opaque and flakes easily with a fork (approximately another 2-4 minutes).
• Plate the cod and serve with a squeeze of lemon and a garnish of fresh herbs.

Tips:

• Use a non-stick pan or well-seasoned cast-iron skillet to prevent the cod from sticking and breaking apart.
• Get the pan hot before adding the fish and avoid moving the fish around once it's in the pan.
• For the best taste, use olive oil. Canola oil or vegetable oil will work, but olive oil gives a fresher flavour.
• Purchase thicker fillets of cod if possible, as white fish like cod flakes easily.
• Cod cooks quickly, so be careful not to overcook the fillets.

Pan-seared cod with a non-stick vs stainless steel pan

When preparing a pan-seared cod dish, you can use either a non-stick or stainless steel pan. However, there are some key differences to consider when choosing between the two.

Non-stick pans are typically made of aluminum and coated with a non-stick material like Teflon or ceramic. They are easy to use and clean since food is less likely to stick to the surface. You can also use less oil when cooking with a non-stick pan. However, non-stick pans have some potential drawbacks. For one, it's important to avoid using high heat as it can release toxic chemicals. Additionally, non-stick pans may not achieve the same searing and browning effect as stainless steel pans, which is important for a dish like pan-seared cod.

On the other hand, stainless steel pans are more durable and can withstand higher temperatures. They are ideal for achieving a beautiful sear and browning on your cod. However, they can be more difficult to clean, especially if food gets burnt on.

When preparing pan-seared cod, it's important to dry the fish thoroughly before cooking. This will help ensure a good sear. Oils with a high smoke point, such as avocado oil, rice bran oil, or grapeseed oil, are recommended for this dish.

Whether you choose a non-stick or stainless steel pan, the key to successful pan-seared cod is to get the pan hot, add oil, and then place the fish in the pan to cook until you achieve the desired sear. For a crispy texture, it's important not to flip the fish while it's cooking. Instead, you can baste the other side with butter until it's cooked through.

Frequently asked questions