Servings: 2
Prep: 5 mins Cook: 10 mins Total: 15 mins
Ingredients:
2 ( 5-6 oz.) Cod Fillets or Cod Loins
½ teaspoon salt
¼ teaspoon ground black pepper
2 Tablespoons Canola Oil or Avocado oil (has a high smoke point and won’t burn)
1-2 Tablespoons butter
2 Tablespoons chopped parsley (Dill, basil, or Thyme are also delicious)
1 small lemon cut into wedges
Instructions:
1. Pat the Cod fillets or loins VERY dry with paper towel (especially if using frozen cod). This helps the fish to brown nicely.
2. Heat the oil in a cast iron or heavy-bottom skillet over medium-high heat. Once the oil is hot and shiny (Not smoking), place the fish gently into the hot pan. Lower the heat to medium.
3. Let the fish cook undisturbed for 2 to 3 minutes, or until the underside is golden brown.
4. Gently flip the cod over.( It might stick a bit but keep gently working the fish up with your spatula and then flip it over). Place the butter in the pan. Spread the pat of butter around the fish with a spoon. Tilt the pan away from you and baste the fish with the butter a few times. This adds flavor and keeps the fish moist.
5. Continue cooking until the fish is opaque and flakes easily with a fork. Fish is done when it reaches 145 degrees F, about 2-5 minutes (depends on the thickness of the fillet).
(We recommend cooking with an instant-read thermometer to ensure the
fish reaches 145 degrees)
6. Sprinkle with fresh herbs and squeeze the lemon over the top. Enjoy!