Pan-fried Cod Fillet

17/11/2023

The pan-fried cod fillet is a simple yet delicious dish, perfect for a light and healthy dinner.

Ingredients

4 cod fillets (about 200 g each)
Flour, as needed for dusting
2 tablespoons of extra virgin olive oil
Juice of 1 lemon
Salt and pepper to taste
Chopped parsley, for garnish
Garlic, 1 clove (optional)
White wine, a splash (optional)

Preparation

Begin by rinsing the cod fillets under cold water and gently patting them dry with paper towels. This step is crucial for removing any residues and to make the fish flesh firmer.
Lightly flour the cod fillets. This will help to create a thin golden crust during cooking.
Heat the extra virgin olive oil in a large pan over medium-high heat. If you choose to use garlic, add it to the oil and let it brown to flavor the oil, then remove it before proceeding.
Place the floured fillets in the pan and cook for about 3-4 minutes on each side, or until they are well browned and cooked properly. Season with salt and pepper.
Optional: Deglaze with a splash of white wine and let the alcohol evaporate for a couple of minutes. This ingredient will add a touch of flavor and softness to the fish.
Squeeze the lemon juice over the cod fillets to give a note of freshness and brightness to the dish.
Garnish the fillets with chopped fresh parsley and serve immediately.

For an Italian twist, you could accompany the cod fillets with pan-sautéed cherry tomatoes along with olives and capers, creating a sort of Mediterranean sauce that splendidly complements the fish.

Curiosity

Cod is a very versatile fish and appreciated in Mediterranean cuisine; it is light and low in calories but rich in proteins and omega-3 fatty acids, which are very healthy for our body. Moreover, cod is the star of the famous recipe for “baccalà,” which is however used in the form of dried and salted cod.