Hi, my name's Debs. And I eat rainbows. In the form of pan roasted cod with the prosciutto and fennel, and baby peppers, with radishes. With the last of the blood oranges, cherry tomatoes and lots 'o spinach.
So, we all know that we need to eat more fish, right? So why don't we? Why are we more likely to reach for the chicken in the supermarket? Why not fish? These are the questions that I asked myself when I started creating this recipe for pan roasted cod with the prosciutto and fennel.
As I asked the non chef people I know, the same issue kept coming up. Many people are nervous to cook fish for fear of doing it wrong. Fear of the fish coming out dry and inedible. So, I've got some fish cooking tips, as well as this awesome pan roasted cod recipe today.
Firstly, the fish cooking tips.
How to Pan Roast Cod:
- Always use a non stick skillet to when cooking your fish on the stove top. I like this was of cooking fish because I can see what's going on. It's perfectly okay to roast fish in the oven, but we're usually talking about a larger piece of fish that won't fit in a pan. Often it's a side of salmon or other large fish that needs to be oven roasted on a tray. But, in the interest of showing you both ways, I've just decided that next week, we'll be oven roasting some fish and you can see what I mean.
- You need less oil than you think you do. A tablespoon of olive oil in your non stick pan ought to do it. A non stick pan will prevent the fish from sticking, but the oil is what transfers the heat and creates a connection with the pan.
- When it comes time to flip the fish over, don't force it. Use a small spatula to gently try and lift a corner of the fish from the pan. If it stays stuck, it's not ready to flip. When the proteins firm up enough, they will just release from the pan and you
- will be able to slide a spatula underneath and flip that fish like a pro.
Armed with those top tips, you should totally try this recipe this week. As a weight watcher, this dinner is a dream because it's super high in protein, so you're gonna feel full, but I've made it low carb for us. Insert fist pump right here →??.
So, now that we've decided what we're gonna eat and that fact that we're gonna cook it in a pan, should we talk about how long it takes. It takes 25 minutes, guys! My new found mission in life is to get us all eating amazing dinners... in a super fast time frame. Super fast being an actual unit of time keeping. Hmmm, just in my world? K. With spring on it's way in the northern hemisphere, I figure we'll want to get out and sun worship for as much time as possible while it starts to stay light so much later. Because some of us have got pale skin that looks like it hasn't seen the sun in years and we wanna work on that sun kissed glow because it's just been so darn long since we've felt that golden warmth on our pasty faces!
So this fish gets pan roasted with some olive oil, but gets finished cooking in some chicken stock to keep it moist. So there ya go. No dry fish. And lots of sun kissed evenings are in our future!
Pan-fried Cod with Lemon-Herb Butter Sauce
For the Cod:
- 4 cod fillets about 6 ounces each
- 2 tablespoons olive oil
- Salt and pepper to taste
For the Lemon-Herb Butter Sauce:
- 4 tablespoons unsalted butter
- Juice of 1 lemon
- 2 tablespoons finely chopped fresh herbs parsley, thyme, and/or dill
- Salt and pepper to taste
Preparing the Cod:
- Preheat the Pan: Place a non-stick skillet over medium-high heat and add the olive oil.
- Season the Fish: While the pan is heating, pat the cod fillets dry with paper towels. Season both sides with salt and pepper.
Cooking the Cod:
- Sear the Cod: Once the oil is hot but not smoking, carefully place the cod fillets in the pan. Cook for about 4-5 minutes per side, or until the fish is opaque and flakes easily with a fork. Remove the fillets and set them aside on a warm plate.
Making the Lemon-Herb Butter Sauce:
- Prepare the Pan: Lower the heat to medium and remove any bits leftover from cooking the fish, if necessary.
- Melt the Butter: Add the butter to the pan and let it melt, swirling the pan occasionally.
- Add Lemon and Herbs: Once the butter is fully melted, add the lemon juice and fresh herbs to the pan. Stir to combine.
- Season: Taste the sauce and add salt and pepper as needed.
- Combine: Spoon the lemon-herb butter sauce over the cooked cod fillets.
- Garnish and Serve: Optionally, garnish with additional fresh herbs or a lemon wedge. Serve immediately.
- Herb Choices: Feel free to mix and match herbs based on your preference or what you have on hand.
- Skillet Temperature: Make sure the skillet is hot but not smoking to get a nice sear on the cod without burning it.
- Fish Testing: You can check if the fish is cooked by inserting a fork into the thickest part of the fillet; if it flakes easily, it's done.
- Sauce Consistency: If you prefer a thicker sauce, you can remove the cod fillets from the pan after cooking, then simmer the sauce to reduce it before spooning over the fish.