Pan-Fried Cod Recipe Jamie Oliver

This Pan-Fried Cod Recipe Jamie Oliver is the ideal light and nutritious gluten-free protein! It takes less than 15 minutes to prepare and can be stored for a healthy meal prep main dish or served at the dinner table with robust side dishes for a well-rounded meal.

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Why You Will Love This Recipe:

This high-protein fish is extremely adaptable and absorbs whatever flavors you use with it.
The Jamie Oliver pan-fried Cod is ready in 15 minutes or less, making it an excellent choice for a quick evening supper.
This Jamie Oliver dish is inherently gluten-free and adaptable to any diet.
Serve this Jamie Oliver pan-fried Cod with any side dish of your choices, such as pasta, rice, veggies, or potatoes.

What Is A Cod?

Cod is the common name for the demersal fish genus Gadus, which belongs to the Gadidae family. Cod is also used as part of the common name for a number of other fish species, albeit one species of the genus Gadus is not frequently referred to as cod.

Ingredients That You’ll Need:

Spices: To prepare a basic fish seasoning, add dried thyme, cayenne pepper, salt, and black pepper to this Jamie Oliver recipe.
Cod Fillets: For the finest flavor and texture, use fresh, high-quality cod fillets. Cod fillets are available at most grocery shops and seafood markets.
Olive Oil: For the best results, use a good quality olive oil with a high smoke point to sear the fish.
Lemon Juice: Adds a delicious citrus taste to the fish towards the conclusion of cooking to brighten it up.

Cooking with Cod

If you’ve never had cod, it’s a mild, firm-bodied fish.
Cod is also a wonderful fish for beginning cooks since it is difficult to overcook due to its inherent oils.
Furthermore, because its flavor isn’t overbearing, children frequently prefer cod to other fish. Adults with higher standards may have the same experience.
Plus, cod is high in omega-3 fatty acids. It’s high in protein, Vitamin B, and minerals (read more about its health benefits here).
If you don’t like cod or wish to try another fish, suitable cod alternatives include grouper, halibut, salmon, mahi-mahi, sea bass, haddock, and pollock. All of them are white fish with solid bodies.

How To Make Jamie Oliver pan-fried Cod?

In a small bowl, combine the thyme, salt, pepper, and cayenne pepper.
Pat the fish dry and liberally season both sides with the spice combination.
In a large pan over medium heat, heat the oil, then fry the fish for 2-3 minutes on both sides, or until both sides are a light golden brown.
Pour in the lemon juice one minute before the fish is done and let it simmer off before serving with your favorite sides. If desired, garnish with freshly chopped parsley.

Recipe Tips

If you’re using frozen cod fish, make sure it’s properly thawed and patted dry before using it in this recipe.
Cook the pan-fried fish until it reaches an internal temperature of 145 degrees Fahrenheit. When the cod has a light golden color on all sides and no longer seems opaque in the center, it is thoroughly cooked.
Cooking time will vary depending on the thickness of the fillets. Thick fillets will require an additional 1-2 minutes of cooking time per side.
Before adding the fish to the pan, the oil should be extremely hot. This will ensure that the pan-seared texture is traditional and crispy.
To ensure that the fish does not burn, use olive oil with a high smoke point.

Recipe Variations

Other dried herbs can be substituted. In this Jamie Oliver recipe, you can add any dried herbs you choose, such as rosemary, dill, thyme, or basil. A dash of paprika or garlic powder is also delicious with the fish.
Leave out the cayenne pepper. If you don’t like spicy meals, leave out or decrease the cayenne pepper to a pinch.
Use a different kind of mild white fish. If you can’t get cod, use any mild white fish like haddock, grouper, tilapia, halibut, or flounder instead.
Instead of olive oil, pan-sear the fish in melted butter for a deep buttery taste. Serve the leftover butter sauce beside the fish.
While the fish is frying, add some fresh garlic cloves to the pan for an additional garlicky flavor.
Bake the fish instead of pan-frying it. This Jamie Oliver recipe’s fish can alternatively be baked instead of pan-seared. Preheat the oven to 400°F and bake the fish for 12-15 minutes, or until done.
To create cod fish tacos, place the fish in taco shells.

What To Serve With Jamie Oliver pan-fried Cod?

Pasta. This Hamburger Noodle Casserole or Vegetable Lasagna With White Sauce would pair nicely with the cod.
Rice. Serve your cod over a bed of Cauliflower Fried Rice or Shrimp Fried Rice for a tasty meal.
Salad. Enjoy a hearty side of Red Potato Salad or Potato Salad Without Mayo with this dish. Orzo Salad With Feta would also be delicious.

How To Store Jamie Oliver’s pan-fried Cod?

In The Fridge: To keep leftover Jamie Oliver pan-fried cod, place it in an airtight container and refrigerate it for up to three days.

In The Freezer: To properly freeze leftover Jamie Oliver pan-fried fish so it doesn’t lose taste or texture, fry the cod fillets as indicated until thoroughly cooked through. Allow each piece to cool fully before storing it in its freezer-safe bag or container. Label and store in the freezer for up to three months.

How To Reheat Jamie Oliver pan-fried Cod?

This is the only method to reheat Jamie Oliver’s pan-fried Cod. Remove from the freezer and thaw in the refrigerator overnight when ready to eat. Reheat in a skillet over medium heat until well heated.

FREQUENTLY ASKED QUESTIONS

How long does cod take to pan fry?

Pan-frying cod takes around 4-6 minutes. The length of time will depend on the thickness of the cod, so be sure to check till each side is golden brown and well cooked through before removing it from the fire.

How do you fry cod without it falling apart?

To cook cod without it breaking apart, brush the pan lightly with oil and heat it over medium-high heat until hot before adding the fish. Hot oil will build a crust that will hold the fish together.

How do you know when cod is finished cooking?

When the cod is golden brown and flakes easily with a fork, it is done. You may also check for doneness by putting an instant-read thermometer into the thickest section of the fish; when done, it should register 145 degrees F.

Pan-Fried vs. Deep Fried?

Pan-frying uses less oil than deep frying. During the frying process, deep-fried fish is totally immersed in oil.
When making pan-fried fish, use just enough oil to fry the bottoms of the cod fillets while keeping the tops uncooked. To cook the other side of the salmon, turn it over.

Jamie Oliver pan-fried Cod Nutrition Facts

Amount Per Serving

Calories 136.9
Total Fat 0.2g
Cholesterol 80mg
Sodium 190.3mg
Potassium 21.7mg
Total Carbohydrate 13.9g
Dietary Fiber 0.4g
Sugars 0g
Protein 18.6g
Vitamin A 0%
Vitamin C 0%
Calcium 2.2%
Iron 54%

Nutrition Facts Source: Source