This easy Pan Seared Cod recipe creates a lightly crisped, flaky filet with just a handful of pantry staples. Perfect for a quick, healthy weeknight meal!

Why You’ll Love This Recipe

• Ready in under 15 minutes
• Just a few ingredients, most from your pantry
• Naturally gluten-free and low carb
• Crispy on the outside, flaky on the inside
• Easy to scale up for meal prep or guests

How to pan sear cod

First, gather your ingredients:

• 1 cod filet (6–8 oz), with or without skin
• 1 tablespoon cornstarch
• ¼ teaspoon garlic powder
• Salt, to taste
• 1 tablespoon cooking oil (olive oil or neutral oil)

Prep the Cod: Gently pat your cod filet thoroughly dry with paper towels. This is a crucial step for achieving that perfect crispy crust! Season both sides generously with salt and garlic powder.

Coat for Crispy Perfection: Coat cod with cornstarch, making sure to shake off any excess. This creates a thin, crisp coating that locks in moisture. Tip: Want extra crunch? After coating with cornstarch, let the cod rest for 2–3 minutes before cooking. This helps the coating stick better and crisp up more.

Heat the Pan: Heat the cooking oil in a nonstick or well-seasoned cast-iron skillet over medium-high heat until it shimmers. You want the pan hot enough to create an immediate sear.

Sear: Carefully place the cod filet in the hot pan. If your cod has skin, place it skin-side down first. Cook for 4–5 minutes, or until the underside is beautifully golden and the fish appears opaque about halfway up the sides. Pro tip for skin-on cod: For the first 30 seconds, gently press down on the filet with a spatula to prevent the skin from curling.

Flip & Finish: Carefully flip the cod. Continue to cook for another 3–4 minutes, or until the fish flakes easily with a fork and is golden on both sides.

Serve Immediately: Transfer the pan-seared cod to a plate and serve hot.

Continue to Content

Yield: 1 serving

Gluten Free Pan Seared Cod

Print

This pan-seared cod recipe is your new go-to for a quick, healthy, and incredibly delicious weeknight meal. With just a few pantry staples, you'll create a beautifully crisped, flaky filet every time. Say goodbye to boring fish and hello to a simple yet elegant dish!

Prep Time 3 minutes

Cook Time 9 minutes

Total Time 12 minutes

Ingredients

• 1 cod filet (6–8 oz), skin-on or skinless
• 1 tablespoon cornstarch
• ¼ teaspoon garlic powder
• Salt, to taste
• 1–2 tablespoons cooking oil (a neutral oil like avocado or grapeseed)

Instructions

1. Pat the cod filet dry. Season both sides with salt and garlic powder.
2. Lightly coat the cod with cornstarch, shaking off any excess.
3. Heat oil in a nonstick or well-seasoned skillet over medium-high heat.
4. Once hot, place the cod filet in the pan (skin-side down first, if using skin).
5. Cook for 4–5 minutes until golden underneath and about halfway opaque.
6. Carefully flip and cook another 3–4 minutes until the fish flakes easily with a fork and is golden on both sides.
7. Remove and serve immediately.

Notes

• If using skin-on cod, pressing the filet gently with a spatula for the first 30 seconds helps prevent curling.
• Cornstarch gives a thin, crisp coating. For extra crunch, you can double-dust (dust once, let sit, then dust again).
• Great with lemon wedges or over steamed rice and stir-fried greens!

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

• 
  Chosen Foods 100% Pure Avocado Oil 1 L, Non-GMO, for High-Heat Cooking, Frying, Baking, Homemade Sauces, Dressings and Marinades
• 
  Clabber Girl Corn Starch, 6.5 Ounce, Package my vary
• 
  The Spice Lab Himalayan Salt - Coarse 2.2 Lb / 1 Kilo - Pink Himalayan Salt is Nutrient and Mineral Dense for Health - Gourmet Pure Crystal - Kosher & Natural Certified

Nutrition Information:

Yield:

1

Serving Size:

1 filet
Amount Per Serving: Calories: 285Total Fat: 13gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 85mgSodium: 250mgCarbohydrates: 4gFiber: 0gSugar: 0gProtein: 36g

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.

Did you like this recipe?

Did you like this recipe? Share on Facebook, Instagram or Pinterest and tag @ohsnapletseat!

Frequently Asked Questions

• Can I use another type of fish?
  Yes! This method works well with halibut, sea bass, or tilapia.
• How do I know when cod is done?
  It should flake easily with a fork and be opaque all the way through. Internal temp should be 145°F (63°C).
• What sides go well with pan seared cod?
  Try steamed rice, stir fry veggies, or a simple salad. It also pairs well with a tasty soup!

Pin for later!

More Delicious Seafood Recipes!

Whether you're cooking up a quick weeknight dinner or impressing guests with bold flavors, these seafood dishes are packed with taste and easy to whip up!

• Pan Seared Chilean Sea Bass – Crispy on the outside, tender on the inside. This simple recipe elevates sea bass with minimal effort and max flavor.
• Seafood Fried Rice – A tasty medley of shrimp, fish, and veggies stir-fried with rice. Fast, flavorful, and better than takeout!
• Shrimp in Lobster Sauce – A delicious classic Chinese-American dish featuring shrimp stir-fried and served in a savory “white sauce” made with chicken broth, garlic, green onions, eggs, and sometimes minced pork. Light, flavorful, and surprisingly easy to make at home!
• Red Braised Fish Filet – Deep flavors from chili bean paste, soy sauce, and aromatics make this dish a savory showstopper with a little heat.
• Seafood Stir Fry with Shrimp and Squid – This saucy stir fry comes together with shrimp, squid, scallions, and ginger. Perfect with rice or noodles!

Sharing is caring!