How to cook healthy fried pan cod ?

Looking for a healthy and tasty recipe? Why not opt ​​for the simple and quick to make pan-fried cod back? At Les Cocottes, this dish is one of our favorites. It allows us to enjoy ourselves while eating a balanced and very simple dish, without needing 8,000 ingredients as can sometimes be the case. We are big fans of fast cooking without eating badly.

Ingredients for 2 people

• 2 cod fillets (about 150-200g each)
• 100g cherry tomatoes (about ten)
• 2 tablespoons flour
• 2 tablespoons olive oil
• 1 clove garlic1 tablespoon lemon juice
• Salt and pepper
• A few sprigs of fresh rosemary (optional)

Also find our recipe for baked cod fillets to make in just 30 minutes!

Recipe for pan-fried cod fillets

1. Rinse the cod backs and pat them dry with paper towels.
2. On a plate, pour the flour and add salt and pepper.
3. Dip each cod back in the flour to coat lightly.
4. Heat 1 tablespoon of olive oil in a frying pan over medium heat.
5. Place the floured cod backs in the pan and cook for about 3-4 minutes on each side, until golden on the outside and cooked through on the inside (the fish should be opaque and flake easily with a fork).
6. While the fish is cooking, cut the cherry tomatoes in half.
7. Remove the cod from the pan and keep warm.
8. In the same pan, add a tablespoon of olive oil, the finely chopped garlic, and brown for a few seconds.
9. Add the cherry tomatoes with rosemary and cook over medium heat for 3-4 minutes, just until slightly softened.
10. Season with salt, pepper, and a squeeze of lemon juice.
11. Return the cod to the pan with the tomatoes to mix the flavors well, then remove from the heat.

What to eat with a pan fried cod fillet?

• Basmati rice, brown rice or wild rice: light and perfect to accompany the fish.
• Roasted vegetables (zucchini, carrots, peppers) or steamed green beans for a touch of freshness.
• Sautéed potatoes or mashed potatoes for a heartier option.
• A mixed salad: lettuce, tomato, corn, red onions

How to store cooked cod back?

In the refrigerator: You can store leftovers in an airtight container in the refrigerator for 1 to 2 days.

Freezing not recommended: Pan-fried cod, especially with cherry tomatoes, may lose texture after defrosting. The fish may become a little rubbery, and the tomatoes too soft. It is therefore best to eat it fresh.