Pan-Seared Cod

Quick Summary

This pan-seared cod delivers a crisp, golden crust and tender, pearlescent flakes in under 20 minutes. It is a high-protein, heart-healthy dinner that pairs beautifully with fresh greens or steamed grains.

Ingredients

Method

1. 1. Dry the fish thoroughly with paper towels. Moisture is the enemy of a good sear. Season both sides evenly with salt and pepper.
2. 2. Heat a heavy-bottomed skillet over medium-high heat. Add the avocado oil until it shimmers.
3. 3. Gently place the cod into the pan. Let it sear undisturbed for 4 minutes until a golden crust forms.
4. 4. Flip carefully. Add butter, garlic, and thyme to the pan. Spoon the foaming butter over the fish for 2–3 minutes until opaque and flaky.

Nutrition Snapshot

Nutrient	Amount
Calories	210 kcal
Protein	38g
Fat	6g
Carbohydrates	0g

FAQ

How do I know when the cod is done?

The fish should be opaque throughout and easily flake apart when gently pressed with a fork.

Can I use frozen cod?

Yes, but thaw it completely in the refrigerator and pat it very dry before seasoning.

What side dishes work best?

Roasted asparagus, wilted spinach, or a simple quinoa salad provide great balance.