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Pan fried cod on a plate cut in half with a fork and a salad
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5 from 6 votes

Pan-Fried Cod

Pan-Fried Cod is a delicious, family-friendly recipe that is perfect for a quick and easy dinner any night of the week. Cod fillets are coated in a seasoned flour mixture, then quickly fried in a skillet.
Prep Time7 mins
Cook Time8 mins
Total Time15 mins
Course: Main Dish
Cuisine: Gluten Free, Low Carb, Seafood
Servings: 6 servings
Calories: 212kcal


  • 1.5 pounds cod fillets * cut into individual servings, if needed
  • 1 egg
  • 1 cup blanched almond flour * can use all-purpose flour, if preferred
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon dried parsley
  • 1/2 teaspoon salt * or to taste
  • 1/4 teaspoon pepper * or to taste
  • oil for frying * see notes


  • Pat the cod dry with paper towels.
  • Crack the egg into a bowl and whisk well. In a second bowl, combine the almond flour, garlic powder, onion powder, parsley, salt, and pepper.
  • Dip each fish fillet into the egg, letting the excess drip off before transferring it to the seasoned flour mixture. Press the fish into the flour mixture, then flip to coat the other side. Transfer to a plate.
  • Fill a skillet about a half an inch high with oil over medium-high heat. The oil needs to be hot before adding the fish or the flour may come off. To test the oil, sprinkle a few drops of water over it. If it sizzles, it’s ready.
  • Add the cod in a single layer and cook for 2-4 minutes or until golden brown. Flip gently with a fish spatula, if you have one.
  • Cook an additional 2-4 minutes or until golden brown and cooked through. Cod is done when it’s opaque, flaky and the internal temperature of the thickest portion reaches 145°F when checked with a meat thermometer.
  • Transfer to a paper towel-lined plate to absorb any excess oil before serving.
  • Season with additional salt and pepper, if desired. Serve with a squeeze a lemon or cocktail sauce, if you prefer.



Tips and Techniques

  • If you don't have cod, or don't care for it, you can use pretty much any white fish. Other fish that would work great in this recipe are halibut, haddock, flounder, grouper, and snapper.
  • Vegetable or canola oil with give your fish the best crispiness. You can use peanut or olive oil to fry the fish, but there will be a difference in taste.
  • Store leftovers in an airtight container. Use within 3-4 days.
* Nutritional information is an estimate and may vary. It does not include the oil.


Serving: 1serving | Calories: 212kcal | Carbohydrates: 5g | Protein: 25g | Fat: 11g | Saturated Fat: 1g | Cholesterol: 76mg | Sodium: 266mg | Potassium: 484mg | Fiber: 2g | Sugar: 1g | Vitamin A: 85IU | Vitamin C: 1mg | Calcium: 61mg | Iron: 1mg