Recipe: Pan-seared cod


primary  micronutrients

A 4-ounce (113.4 grams) serving of Pacific cod contains over 15% of your daily recommended



2 tablespoons avocado oil or grass-fed ghee
4 (8-oz.) skinless Pacific cod fillets, preferably wild
Kosher salt and freshly ground black pepper, to taste
1 teaspoon minced rosemary
1 teaspoon minced thyme
2 cloves garlic, minced
Grated lemon zest, for garnish


Season cod with salt, garlic and pepper. Let the cod marinate in the salt for at least 10 minutes.

Heat 1 tablespoon of the oil or ghee in a 12” skillet over medium-high heat. 

Place cod in skillet and cook until golden on one side, 3–4 minutes. Flip the fillets, then add the remaining 1 tablespoon of oil or ghee, rosemary, and thyme. Continue to cook while basting continuously until fillets are cooked through, 2–3 minutes.

Remove pan from heat and plate your cod. Serve with grated lemon zest for garnish.

Transfer fillets to a plate; keep warm.


This full recipe contains

1,318.8 calories

60.6 grams of fat

3.7 grams of cabrohydrates

189.7 grams of protein

0 grams of fiber