Clean Eating Cod Fish Recipe: A Healthy, Less Expensive Seafood Dish


From all codfish recipes I know, this pan-fried clean eating cod fish might be the quickest dish. The correct culinary terminology would probably be pan-seared cod fish as I’m searing the fish in little oil and not frying it in an oil bath. This recipe is very simple to do at home and it is the way cod and similar white fish are often cooked in restaurant kitchens – although I admit I do it a bit different…
For this recipe it is important that you have either fresh cod fish fillets or you thawed your frozen cod fish in your fridge for at least 5-6 hours. You can use cod fish with skin or without. I’ve used skinless cod fish.
  • 2-3 cod fish fillets
  • 1/2 tsp salt
  • some pepper
  • 2 tbsp plain flour
  • 2 tbsp oil (I use olive oil)

  1. Wash your fresh or thawed fillets under current cold water and dry them with kitchen roll.
  2. Heat oil in a frying pan. (The pan should be really hot)
  3. Mix flour with salt and pepper on a plate.
  4. Once the pan is almost hot, turn the cod in the flour mixture and tap the excess off. (It should be just a light dusting of flour!)
  5. Fry cod in hot oil at medium heat until golden - 2-4 minutes per side. (Resist the temptation to move it and turn it only one time to prevent fish falling apart)

For a lean meal serve it with a large mixed salad or some steamed vegetables.
By Gabi Rupp

Recipe Source:leanjumpstart.com