Healthy Pan-Seared Cod

The American Heart Association recommends eating at least two servings of fish each week for its omega-3 fatty acids. If you enjoy light tasting, white meat fish, you can’t go wrong with cod. It has delicate flesh that cooks quickly when pan-seared. A 3-ounce serving of cod has 70 calories, 15 grams of protein and less than 1 gram of fat.


When you’re pan-searing cod, the meat itself doesn’t need much seasoning. A bit of fresh lemon juice and some ground black pepper is enough. You can add granulated garlic or smoked paprika if you like, but they are unnecessary. Skip the salt shaker to keep the sodium content low. Set the rubbed cod aside so the seasonings can soak into the flesh for a few minutes. Alternatively, you may marinate the cod fillet in a mixture of citrus juice, vinegar and seasonings of your choice for an hour or so. This will create a stronger flavor and help to tenderize the cod’s meat so it flakes easier after you cook it. Lemon juice, orange juice, red wine vinegar and balsamic vinegar are all excellent choices for your marinade. Discard leftover marinade once you remove the fillet.


Olive oil will prevent the cod from sticking to your skillet. While olive oil has a high fat content, according to, it is mainly of the heart-healthy monounsaturated variety. Use 1 tablespoon for 120 calories and 14 grams of beneficial fats. Once the oil has heated, add minced garlic, shallots or other aromatic vegetables to infuse it with potent flavors. If you enjoy spice, add crushed red pepper to the oil as well. Fresh herbs including parsley, basil and cilantro will give the cod a bright taste. The cod has finished searing when it’s opaque throughout and lightly browned on either side. Transfer it to a plate to cool.


A low-sodium chicken or vegetable broth blended with the oil and seasonings in the skillet will create a thin sauce in the time it takes to cool the cod. Add it carefully, as the oil is likely to splatter when the broth hits the skillet. A 1/4-cup serving of low-sodium chicken stock should add approximately 18 milligrams of sodium to your dish. This sauce is perfect to serve over the cod and your chosen side. The seasonings you used on the cod will create specks of color and add flavor to the sauce. Season it to taste with ground black pepper and other spices before serving it with the cooled cod.

Alternate Method

A seasoned cast-iron skillet or a non-stick skillet allows you to pan-sear cod without oil. For this method, a marinade works better than a dry rub of herbs and seasonings for adding flavor. You may still serve it with a sauce; just blend low-sodium broth with a few seasonings and drizzle the liquid over the cod.


According to the USDA Food Safety and Inspection Service, fish is not safe to consume until it reaches an internal temperature of 145 degrees Fahrenheit. Insert a food thermometer into the thickest point of your cod to check this. Any leftovers need immediate refrigeration; discard the cod if it sits at room temperature for more than two hours. When you reheat the cod, it needs to reach an internal temperature of 165 degrees Fahrenheit for safe consumption.