Pan-Seared Cod Recipe
My pan-seared cod recipe makes such a flavorful dish in under 15 minutes. I cook the cod filets in a hot skillet until flaky and juicy, and then I use the same pan to whisk together an incredible white wine, tomato, and butter sauce. Feel free to swap the cod for your favorite white fish, and then serve over rice or buttered pasta alongside a salad for a complete and nutritious meal.
Ingredients
- 1 1/2 lbs boneless, skinless cod fillets, about 6 ounce each, 1-inch-thick*
- 1 tsp fine sea salt, divided
- ¾ tsp freshly ground black pepper, divided
- 2 Tbsp extra-light olive oil, plus more as needed
Sauce Ingredients
- ¼ cup unsalted butter, (1/4 cup =4 Tbsp)
- ¼ cup dry white wine*
- 3 cups cherry or grape tomatoes
- 2 garlic cloves, minced (about 1 tablespoon)
- 2 Tbsp chopped fresh parsley, or basil leaves, for garnish
Instructions
- Dry & Season - Use paper towels to thoroughly pat dry the fish. Season the fillets all over with ¾ teaspoon of the salt and ½ teaspoon of the pepper.
- Sear - In a large nonstick, nonreactive skillet, heat the oil over medium-high heat. When the oil is simmering, add the fish top side down and sauté, undisturbed, for 3 to 4 minutes, until golden brown and seared on the first side. Also, a splatter guard is handy for keeping your stove clean.
- Flip the fish, reduce the heat to medium, and continue cooking for 2 to 4 minutes, until the fish is seared on the second side, adding more oil if the skillet looks dry. The fish should be just cooked through and opaque in the center, and an instant-read thermometer inserted in the thickest part of the fish should register 145°F. (Cook time will depend on the thickness of your fillets.) Transfer the fish to a plate in a single layer and tent loosely with foil to keep warm.
- Make the Sauce - In the same skillet over medium-high heat, add the butter, wine, tomatoes, and garlic. Use a wooden spoon to scrape up any browned bits from the bottom of the skillet and cook for 3 to 4 minutes, until the liquid is reduced by half and the tomatoes start to soften and burst. Season the sauce with the remaining ¼ teaspoon of salt and ¼ teaspoon of pepper, or to taste. Remove the pan from the heat.
- Serve - Add the fish back to the pan, and spoon the tomatoes and sauce over the top. Garnish with the basil and serve.
Notes
*White wine: Use a dry white wine like Sauvignon blanc, Pinot gris, Chardonnay, or Riesling. Any inexpensive dry white wine will work here. Avoid using 'cooking wine', which often contains additives that can alter the flavor. You can also substitute wine with chicken broth and 2 tsp lemon juice.
*Fish: you can swap the cod with halibut, sea bass, sole, grouper, or tilapia.
*For Frozen Cod Fillets - Thaw overnight and then pat dry with a paper towel. Store leftovers in an airtight container in the refrigerator for up to 2 days or in the freezer for 3 months. Thaw overnight in the fridge and then reheat in a covered skillet with a sprinkle of water until just heated through. You can also use the air fryer, but be sure not to overheat.
*Fish: you can swap the cod with halibut, sea bass, sole, grouper, or tilapia.
*For Frozen Cod Fillets - Thaw overnight and then pat dry with a paper towel. Store leftovers in an airtight container in the refrigerator for up to 2 days or in the freezer for 3 months. Thaw overnight in the fridge and then reheat in a covered skillet with a sprinkle of water until just heated through. You can also use the air fryer, but be sure not to overheat.
Nutrition Facts
Pan-Seared Cod Recipe
Amount per Serving
Calories
339
% Daily Value*
Fat
20
g
31
%
Saturated Fat
9
g
56
%
Trans Fat
0.5
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
8
g
Cholesterol
104
mg
35
%
Sodium
689
mg
30
%
Potassium
982
mg
28
%
Carbohydrates
6
g
2
%
Fiber
1
g
4
%
Sugar
3
g
3
%
Protein
32
g
64
%
Vitamin A
1140
IU
23
%
Vitamin C
30
mg
36
%
Calcium
52
mg
5
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
