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Gluten Free Pan Seared Cod

Gluten Free Pan Seared Cod

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Not only is cod a great low calorie source of protein, it is also has lots of other health benefits.  It is a great source of omega 3 fatty acids (which is good for your heart), and packed with vitamins (such as B6, B12 and D).  So why aren’t you making them for dinner?  “Because I don’t know how!”   Well, we will fix that wit this gluten free pan seared cod.

Ingredients

  • 2 6-ounce cod (with or without skin)
  • 2 tbsp potato starch
  • 2 tbsp olive oil/cooking fat
  • Salt, as desired

Instructions

For the cod, I actually had one piece of cod that I sliced in to two halves.  I guess you don’t really have to do that, but I just like serving it this way.  So first thing first, rub the cod with salt, amount as desired.  Let it sit for for 10 minutes.

After 10 minutes, rinse off the salt from the fish.  Now, cover the fish with potato starch.  

In a large skillet, heat your olive oil (or cooking fat of choice). Cook the fish over medium high heat. If you selected cod with the skin on, start with the half without skin to the pan.

Cook for until white (usually, at least 5 minutes), and then flip it over carefully (skin on the bottom now) and cook another 5 minutes or until the cod is golden through out.  This whole thing should be about 10-15 minutes.

gluten free pan seared cod

Place on a plate and serve!

Gluten Free Pan Seared Cod

Gluten Free Pan Seared Cod

Ingredients

  • 2 6-ounce cod (with or without skin)
  • 2 tbsp potato starch
  • 2 tbsp olive oil/cooking fat
  • Salt, as desired

Instructions

For the cod, I actually had one piece of cod that I sliced in to two halves.  I guess you don’t really have to do that, but I just like serving it this way.  So first thing first, rub the cod with salt, amount as desired.  Let it sit for for 10 minutes.

After 10 minutes, rinse off the salt from the fish.  Now, cover the fish with potato starch.  

In a large skillet, heat your olive oil (or cooking fat of choice). Cook the fish over medium high heat. If you selected cod with the skin on, start with the half without skin to the pan.

Cook for until white (usually, at least 5 minutes), and then flip it over carefully (skin on the bottom now) and cook another 5 minutes or until the cod is golden through out.  This whole thing should be about 10-15 minutes.

Nutrition Information:
Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 341Total Fat: 15gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 12gCholesterol: 94mgSodium: 430mgCarbohydrates: 10gFiber: 1gSugar: 0gProtein: 40g

The nutrition information for this recipe is an approximate total per serving. Please double check the nutrition information for your exact ingredients and brands for more precise nutrition information.

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gluten free pan seared cod

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Kimberly KrierKarsjen

Tuesday 9th of January 2018

What is potato starch?

LiaM

Thursday 8th of January 2015

I followed the recipe, but could get straight potato starch and had to settle for King Arthur gluten free multi-purpose flour. The fish was tasty, and the crust was crispy, but it soaked up a lot of the olive oil and soaked paper towels. Once I got it blotted enough it was very good. Just be careful of how much salt you use as the fish will really gobble it up. Maybe the flour was the reason for it soaking up olive oil when frying it, I'm not sure as I an not a gluten free eater but wanted to try this recipe out.

tsaitina

Thursday 15th of January 2015

Hey LiaM! I am guessing you are correct - the flour sucked up the oil. If you're not really a paleo eater, you can try replacing the potato starch with corn starch!

LiaM

Thursday 8th of January 2015

I meant to say I could not get straight potato starch

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