Pan-Seared Cod

Preparing cod in a pan is a simple and delicious way to enjoy this fish. Here is the step-by-step recipe with a small Italian twist.

Ingredients

• 4 cod fillets
• Flour, as needed to coat the fillets
• 4 tablespoons extra-virgin olive oil
• 2 garlic cloves
• Fresh chopped parsley, to taste
• Salt and pepper, to taste
• Juice of 1 lemon
• Grated lemon zest, for garnish (optional)
• Taggiasca olives or another variety of your choice (optional)
• 1 glass white wine (optional)

Preparation

1. Pat the cod fillets dry thoroughly with paper towels. Lightly coat them with flour on both sides. This will help create a golden crust and keep the fish tender inside.
2. Heat the oil in a large skillet over medium heat. Add the crushed garlic cloves to flavor the oil.
3. When the oil is hot and the garlic begins to turn golden, place the cod fillets in the skillet. Cook for about 3-4 minutes per side, depending on thickness, until golden and crispy on the outside.
4. Meanwhile, prepare the chopped parsley and have the lemon juice ready.
5. Once the fillets are cooked on one side, gently flip them and cook the other side. Season with salt and pepper to taste. If using the wine, pour it into the skillet at this point and let the alcohol evaporate for a couple of minutes.
6. Squeeze the lemon juice over the fish just before turning off the heat and sprinkle with the chopped parsley. If desired, add a few olives to enrich the flavor.
7. Serve the cod hot, garnished with grated lemon zest for an extra touch of freshness.

Fun Fact

Cod is a very versatile fish in the kitchen and is well known in the Mediterranean diet for its protein and omega-3 content. Pan-searing preserves the fish’s delicate flavor, and when paired with white wine and lemon, it enhances its characteristics without overpowering them.