Pan Seared Cod with Parsley

Name: Pan Seared Cod with Parsley
Total time: 15 min
Yield: 1 serving
Ingredients: 1 (4-6 ounce) cod fillet; 1 tablespoon olive oil; 2 tablespoons chopped fresh parsley; 1 teaspoon garlic powder; Salt and pepper to taste

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15 minTotal time

EasyDifficulty

150kcal / serving

Ingredients

For 1 serving

servings

1 (4-6 ounce) cod fillet
1 tablespoon olive oil
2 tablespoons chopped fresh parsley
1 teaspoon garlic powder
Salt and pepper to taste

Ingredient substitutions

Fresh parsley Chopped fresh chives for a mild, fresh finish.
Garlic powder An equal amount of onion powder for a similarly savory seasoning.
Olive oil An equal amount of canola oil, which also works well for skillet cooking.

Nutrition per serving

Estimated values for 1 serving, 150 kcal

Protein22 g

Carbohydrates1 g

Fat6 g

Fiber 0 g · Sugar 0 g · Sodium 350 mg

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This simple and delicious dish calls for just a few ingredients and can be prepared in under 15 minutes. The fish is cooked to perfection and the parsley adds a bright flavor.

Main Dish

Steps

Preheat a large skillet over medium-high heat.
Rub the cod fillet with olive oil and season with garlic powder, salt, and pepper.
Place the cod fillet in the skillet and cook for 4 minutes on each side.
Sprinkle the chopped parsley over the top of the cod and cook for an additional 1-2 minutes.
Serve the cod with your favorite side dish.

Tips for Pan Seared Cod with Parsley

The cod should look opaque and separate into moist flakes when gently pressed; a dry, firm texture usually means it has cooked too long.
A broad, thin spatula helps support the fillet when turning, since cod can break apart easily.
Patting the fillet dry before seasoning helps reduce surface moisture and encourages browning.

Drink pairing

a crisp, unoaked white wine like Pinot Grigio
Its light, clean character complements the mild cod and fresh parsley without overpowering them.

0% option: Sparkling water with lemon

Storage

Refrigerate leftovers within 2 hours in a covered container and use within 3–4 days. Reheat until steaming hot; the fish may become firmer after reheating.