Pan-Seared Cod recipe - ingredients, nutrition and when to eat it
This mild fish dish is made by seasoning cod with salt and pepper, then pan-searing it until golden. It pairs well with rice and makes an easy lunch or dinner.
Seafood · 15 minutes to cook
Nutrition (per 158g serving): 163.5 kcal · protein 25.8g · carbohydrate 0.3g · fat 5.8g · sodium 841.3mg
Nutrition source: one serving calculated from an ingredient table verified against "National Integrated Food Nutrient Database (standard data)" (Korea MFDS, RDA and Ministry of Oceans and Fisheries via the Public Data Portal).
Tips: Pat the cod dry before cooking so it doesn’t stick to the pan.
Tips: The flesh can break apart easily, so use a wide spatula and turn it just once.
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Ingredients (1 serving)
- Cod — 150 g
- Salt — 0.5 tsp
- Ground pepper — 0.2 tsp
- Cooking oil — 1 tsp