This pan fried cod is a great example of a Mediterranean diet recipe. Heat oil in a frying pan. Here are some more great recipes with a Mediterranean diet theme: Sonja Overhiser is author of Pretty Simple Cooking, named one of the best healthy cookbooks of 2018. Directions. Place cod in the pan. Dip dredged pieces into egg wash and shake off excess egg. It is sturdy enough to withstand the flipping and it takes well to a quick and easy fry. For dairy free, use olive oil (see below). Heat a non-stick pan on the stove over medium-low to medium heat. Meanwhile, sprinkle the cod evenly with the flour, salt, and pepper on both sides. Another easy but tasty option is this Pan-Seared Cod with Preserved-Lemon Aioli. How to Defrost Cod. Disclosure: This website is part of Amazon's Associates Program. finely chopped fresh parsley 4 fresh cod filets (about 6 oz. * Percent Daily Values are based on a 2000 calorie diet. Any type of fish would work for this recipe. 🙂 This white fish knocked us off of our feet. I'm normally not a fish fan, but this was delicious! 3 key tips to ensure your pan fried fish comes out beautifully golden and crispy every time: pat the fish dry, press flour on well but shake excess off well, and heat the pan first before adding the oil or use a heavy duty non stick pan. Salmon, on the other hand, is better for baking as it flakes easily and should be flipped as minimally as possible. It was moist and flavorful, as well as easy to put together. Flip the cod and pour the lemon juice over the fish. It has been a challenge of mine to reduce the amount of meat I am eating to about 1-2 times a week and I will throw in a vegan or vegetarian meal about two times a week as well. Flip the fillets. What to serve this Fish Dinner with. Jeon is used to describe a range of dishes that have been fried in a pan coated with eggs and flour. In fact, it’s even more mild than popular fish like salmon. Add Lurpak® Liquid to a large non-stick frying pan and place the pan over a medium heat. Reheat the dressing and add the onions and chilli-cook for 1-2 minutes more. Learn how your comment data is processed. The savory lemon-garlic sauce adds a … Blackened Cod Prep time 5 minutes, cook time 12-15 minutes. I am so happy to hear that you loved it. Serve the fish with the dressing spooned over. Pork in all shapes and sizes. “Fried cod” isn’t the sexiest sounding dinner…until you taste it and realize that cod is totally underrated! Add the fillets to the skillet. Sonja and Alex Overhiser are writer and photographer behind A Couple Cooks and authors of Pretty Simple Cooking, named one of the best vegetarian cookbooks and best healthy cookbooks. There are so many different methods to make awesome cod. In a shallow dish combine bread crumbs and grated Parmesan cheese. A Couple Cooks was awarded the IACP Best Individual Blog award in 2019 by the International Association of Culinary Professional, © 2020 - A Couple Cooks®| Privacy Policy and Disclosure. Whisk the egg and milk in a medium bowl; add the cod and set aside to soak. Cook for two minutes. It happens to the best of us, but follow these step-by-step instructions for some absolutely moist cod: Freezing fish is one of the best dinner hacks I have in my toolbelt. Featured from the TODAY Show to Bon Appetit, Sonja seeks to inspire adventurous eating to make the world a better place one bite at a time. If you prefer, you can use other white fish or salmon for this recipe. Hi Shirley, I shared exactly how I make it in the recipe. This site uses Akismet to reduce spam. I love to serve this pan-fried cod … Pan Fried Cod Recipe. The last thing you want is dry cod. Chop the sourdough into cubes and fry in butter until crisp, blitz in a food processor, pour into a bowl and stir through the lemon zest and parsley. Make sure to watch the pan and be careful not to burn the oil. This quick fish dish is low in calories and ready in 25 minutes – a simple midweek meal for two. Heat a pan over medium-low heat (don’t cook cod on high heat, it will burn and cook unevenly!) 3 reviews. Heat 2 Tbsp butter in a wide skillet over medium-high heat. with two generous pats of butter. Heat a large skillet over medium high heat and add the butter and olive oil. Hey Julie, I am so glad you enjoyed this recipe! I admit I do it a bit different…The correct culinary terminology would probably be pan-seared cod as I'm searing the fish in little oil and not frying it in an oil bath. Fried Cod Recipe: Step 3; Put frying pan on the moderate heat and add sunflower oil. You’ll season the crust too, but seasoning the fish helps create layers of flavor. ), 1 tbsp garlic parsley salt (adjsut to taste). TIP: If you like spicy food, add ground cayenne pepper or chili, to taste. Heat up a little oil in a non-stick pan and fry for about 2-3 mins each side (depending on thickness), carefully flipping once. When butter is melted, add the cod and cook for 2 minutes. Fear not, check for the following signs and you should be in the clear: Do I need to batter my cod in meal, fish batter or egg. The goal is to sear, to caramelize, one side of the fish while not overcooking the rest. Here’s a deliciously easy dinner idea that’s full of surprises: pan fried cod! Combine the ground paprika, salt, pepper and garlic powder. Heat a large non stick pan, add the oil when hot, fry the cod skin side down, season, cook for 2 minutes, add butter, flip over and cook for another 2 minutes. 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