Pan seared cod is a staple in my kitchen – Honey Bear and I literally eat it every day, as we’ve recently adopted a pescatarian diet. At first I didn’t think I could give up meat, but the pan seared cod is so delicious and versatile that I’m fine with not eating meat. I usually pair the cod with a sautéed vegetable like asparagus, broccoli, zucchini, squash, or cauliflower, and when I want something more exciting I’ll use the cod as a base for fish tacos.
- Chef Merito Pollo Seasoning (found in the Latin section of the grocery store)
- Lemon Pepper Seasoning
I used about 2.5 pounds of wild caught cod filets. I try to buy wild caught fish from the seafood counter — it’s a bit pricier but worth it since its healthier and more sustainable.
After removing the cod filets from packaging, give them a quick rinse and let them air dry. Slice them into portion-sized pieces and season them with Pollo seasoning and lemon pepper, rubbing the spice mixture into the fish to coat the filets evenly.
While the cod filets marinate in the spice mixture, pour some grape seed oil into a large cast iron skillet. Turn the fire on medium high heat and let the pan get hot. The skillet must be piping hot before the cod goes in so that the fish will sear.
Place the cod filets into the hot skillet in batches. Cook about 4-5 minutes each side, making sure not to overcrowd. The filets will break, but don’t fret. Just try to keep the pieces together.
The cod filets are done cooking when they flake easily. Serve immediately and enjoy with your favorite sides.