FREE 5-Ingredient Recipe EBook

• Why You’ll Love This Pan Fried Cod
• Ingredients & Substitutions
• How To Cook Cod In A Pan
• How Long To Cook Cod In A Pan?
• Storage Instructions
• What To Serve With Pan Fried Cod
• More Pan Seared Fish Recipes
• Tools I Use For This Recipe
• Pan Fried Cod (10 Minutes) Recipe card
• Recipe Reviews

My go-to stovetop fish recipe is usually pan seared salmon , but I recently tried this pan fried cod recipe from my friend Natasha’s cookbook, Natasha’s Kitchen , and I love how simple and tasty it is for a healthy dinner . (No surprise, her recipes are always amazing!) The fillets are perfectly flaky and tender. And the sauce? The mix of butter, white wine, and cherry tomatoes is full of flavor, slightly sweet, and makes the perfect topping for the fish. This pan seared cod is one of the best ways to cook cod in a pan.

Why You’ll Love This Pan Fried Cod

• Tender, flaky fish with buttery, tangy sauce and sweet tomato topping
• Simple ingredients
• Ready in 10 minutes
• Faster than baked cod
• Healthy and naturally gluten-free
• One pan main dish, with no bowl to wash
• Perfect for quick, healthy family meals

Ingredients & Substitutions

Here I explain the best ingredients for pan seared cod, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Cod Fillets – You can buy either frozen or fresh cod fillets, about 1-inch thick for even cooking. Thaw them first if they are frozen. Both regular cod fillets and higher quality cod loin work well. If you choose cod loin, consider thicker cuts, so they won’t dry out. This recipe would also work with other white fish, like flounder , grouper, pollock, or haddock .
• Sea Salt & Black Pepper
• Olive Oil – For pan searing. You can use avocado oil instead.
• Butter – This pan seared cod recipe uses unsalted butter , since we’re already adding salt to the pan fried cod fillet and the sauce. If you only have salted butter, reduce the amount of salt in the sauce.
• Dry White Wine – You can substitute it with an equal amount of chicken broth. You can add a splash of white wine vinegar or lemon juice towards the end, too.
• Cherry Tomatoes – Grape tomatoes or larger fresh diced tomatoes can work instead. You could even use leftover roasted cherry tomatoes .
• Garlic – I prefer fresh garlic, but 1 teaspoon of jarred minced garlic would also work. If you don’t have either, you can simply season the fish with 1/4 teaspoon of garlic powder .
• Fresh Basil – For garnish. You can try substituting with parsley, cilantro, or even mint.

How To Cook Cod In A Pan

This section shows how to cook pan fried cod, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

1. Prep and season. Use paper towels to pat the fish dry. Season the cod fillets all over with sea salt and black pepper.
2. Sear. Heat the oil in a large nonstick skillet over medium-high until it shimmers. Add the cod fish, top side down, and sauté undisturbed until golden brown. Flip, lower heat to medium, and pan sear until the other side is opaque and the center reaches 145 degrees F in the thickest part. Transfer the pan fried cod to a plate and tent with foil to keep warm.

TIP: Use a fish spatula if you can.

This makes it easier to flip without tearing the pan fried cod. This is my favorite fish spatula.

1. Make the sauce. In the same skillet, mix the butter, wine, tomatoes, and garlic. Simmer until the liquid reduces by half and tomatoes soften and burst. Season the sauce with the salt and pepper. Remove the pan from the heat.
2. Combine. Add the pan fried cod back to the skillet and spoon the tomatoes and sauce over the top. Garnish with basil and serve.

How Long To Cook Cod In A Pan?

Pan fry cod for 6 to 8 minutes, flipping once, or until the internal temperature reaches 145 degrees F.

Storage Instructions

• Store: Keep the leftover pan fried cod fillets in an airtight container in the fridge for up to 3 days.
• Reheat: For best results, reheat leftover cod in a 350 degree F oven or in a hot skillet. Microwaving can dry it out, but it’s an option if needed.
• Freeze: Cool the fish, then freeze in a zip lock bag or airtight container for up to 3 months.

What To Serve With Pan Fried Cod

Pan fried cod recipes make delicious fish tacos, but this version with tomatoes is more suited as a main dish on its own. Try it with simple sides like:

• Veggies – Before searing cod, start some asparagus in the oven , tender roasted broccoli (or broccolini ), or crispy smashed brussels sprouts .
• Grains and Starches – Creamy mashed potatoes, Instant Pot baked potatoes , fluffy rice, or quinoa make a hearty base for this dish.
• Salads – A fresh arugula salad or a simple wedge salad can add a crisp, light touch to balance the meal.

More Pan Seared Fish Recipes

If you love how flaky and flavorful this white fish turned out, try some of these other quick and easy fish recipes:

Pan Seared Salmon

Pan Seared Sea Bass

Pan Fried Tilapia

Pan Seared Halibut

Tools I Use For This Recipe

• Skillet – With a nonstick surface, your fish won’t stick to the pan and break apart. Plus, it’s super easy to clean.
• Meat Thermometer – Since cook time varies by thickness, this instant read thermometer will help you cook cod to the perfect temperature.

Ingredients

Tap underlined ingredients to see the ones I use.

• 4 6-oz Cod fillets (1 inch thick) ▢
• 1 tsp Sea salt (divided into 3/4 tsp and 1/4 tsp) ▢
• 3/4 tsp Black pepper (divided) ▢
• 2 tbsp Olive oil (plus, more as needed) ▢
• 1/4 cup Unsalted butter ▢
• 1/4 cup Dry white wine ▢
• 3 cups Cherry tomatoes ▢
• 2 cloves Garlic (minced) ▢
• 2 tbsp Fresh basil (for garnish) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Use paper towels to the fish pat dry. Season the cod fillets all over with 3/4 teaspoon of sea salt and 1/2 teaspoon of black pepper.
2. In a large nonstick skillet , heat the oil over medium-high heat, until shimmering. Add the fish, top side down, and sauté, undisturbed, for 3-4 minutes , until golden brown and seared on the first side.
3. Flip the fish, reduce the heat to medium, and continue cooking for 2-4 minutes , until the fish is seared on the second side. (Add more oil as needed if the skillet looks dry.) The fish should be just cooked through and opaque in the center, and an instant-read thermometer inserted in the thickest part of the fish should register 145 degrees F (63 degrees C). (Cook time will depend on the thickness of your fillets.)
4. Transfer the pan seared cod to a plate in a single layer and tent loosely with foil to keep warm.
5. In the same skillet over medium-high heat, combine the butter, wine, tomatoes, and garlic. Use a wooden spoon to scrape up any browned bits from the bottom of the skillet. Cook for 3-4 minutes , until the liquid is reduced by half and the tomatoes start to soften and burst.
6. Season the sauce with the remaining 1/4 teaspoon of sea salt and 1/4 teaspoon of black pepper, or to taste. Remove the pan from heat.
7. Add the fish back to the pan, and spoon the tomatoes and sauce over the top. Garnish with the basil and serve.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 seared cod fillet and with sauce and tomatoes

Recipe from the Natasha’s Kitchen cookbook.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Pan Fried Cod

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

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2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

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Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Pan Fried Cod (10 Minutes)

Enjoy flaky pan fried cod, seared to perfection and simmered in a vibrant cherry tomato, garlic, and white wine sauce. Ready in 10 minutes!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/pan-fried-cod/

Ingredients

• 4 6-oz Cod fillets (1 inch thick)
• 1 tsp Sea salt (divided into 3/4 tsp and 1/4 tsp)
• 3/4 tsp Black pepper (divided)
• 2 tbsp Olive oil (plus, more as needed)
• 1/4 cup Unsalted butter
• 1/4 cup Dry white wine
• 3 cups Cherry tomatoes
• 2 cloves Garlic (minced)
• 2 tbsp Fresh basil (for garnish)

Instructions

1. Use paper towels to the fish pat dry. Season the cod fillets all over with 3/4 teaspoon of sea salt and 1/2 teaspoon of black pepper.
2. In a large nonstick skillet , heat the oil over medium-high heat, until shimmering. Add the fish, top side down, and sauté, undisturbed, for 3-4 minutes , until golden brown and seared on the first side.
3. Flip the fish, reduce the heat to medium, and continue cooking for 2-4 minutes , until the fish is seared on the second side. (Add more oil as needed if the skillet looks dry.) The fish should be just cooked through and opaque in the center, and an instant-read thermometer inserted in the thickest part of the fish should register 145 degrees F (63 degrees C). (Cook time will depend on the thickness of your fillets.)
4. Transfer the pan seared cod to a plate in a single layer and tent loosely with foil to keep warm.
5. In the same skillet over medium-high heat, combine the butter, wine, tomatoes, and garlic. Use a wooden spoon to scrape up any browned bits from the bottom of the skillet. Cook for 3-4 minutes , until the liquid is reduced by half and the tomatoes start to soften and burst.
6. Season the sauce with the remaining 1/4 teaspoon of sea salt and 1/4 teaspoon of black pepper, or to taste. Remove the pan from heat.
7. Add the fish back to the pan, and spoon the tomatoes and sauce over the top. Garnish with the basil and serve.

Maya’s Recipe Notes

Serving size: 1 seared cod fillet and with sauce and tomatoes

Recipe from the Natasha’s Kitchen cookbook.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)