Go Back
–+ servings
A piece of pan seared cod being dipped into a Japanese style ginger sauce.
Print

Pan Seared Cod with Ginger Sauce

Discover a delicious and healthy Pan Seared Cod recipe that's quick and easy to make. Perfect for a nutritious meal!
Course Main Course
Cuisine Japanese
Keyword Asian cod recipe, healthy cod recipe, pan seared cod
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings 2
Calories 221kcal

Ingredients

Fish

  • 1 lbs Cod Fillet or any white meat fish you prefer
  • 1/8 tsp Salt
  • 1/8 tsp Black Pepper
  • 1 tbsp Cooking Oil neutral, no flavor or taste

Sauce

  • 1 tbsp Onion chopped
  • 1/2 Inch Ginger
  • 3 tbsp Rice Vinegar no sugar added version
  • 2 tbsp Soy Sauce
  • 1 tsp Sweetener your preferred sweetener
  • 1/4 tsp Lemon Zest
  • 1/4 tsp Lemon Juice

Instructions

  • Gather all the ingredients.
    Ingredients for pan seared cod.
  • Pat down any juice on cod with a paper towel and sprinkle salt and pepper evenly on both sides of the fillets. Set aside.
    Cod seasoned with salt and black pepper.
  • Add loosely chopped onions, peeled ginger, lemon juice,lemon zest, sweet rice vinegar, and soy sauce into a food processor. Blend until the sauce reaches a smooth consistency, which typically takes about 20 to30 seconds.
    Ginger sauce in a food processor.
  • Add neutral cooking oil into a cast iron pan and heat on high and bring oil up to temp.
    Ginger sauce in a food processor.
  • When oil is up to temp, reduce heat to medium-high and carefully place cods into cast iron pan. Cover and cook for 1-3 minutes (depends on thickness). When searing, do not move the meat.
    Cod in a cast iron pan.
  • After 1-3 minutes, carefully flip the cod, re-cover and cook for an additional 1-3 minutes.
    Cod seared in a cast iron pan.
  • Carefully transfer cod to a serving plate and serve with ginger sauce.
    Cod seared in a cast iron pan.

Video

Nutrition

Calories: 221kcal | Carbohydrates: 2g | Protein: 32g | Fat: 8g | Saturated Fat: 1g | Cholesterol: 73mg | Sodium: 1244mg | Potassium: 740mg | Fiber: 1g | Sugar: 1g | Vitamin A: 68IU | Vitamin C: 2mg | Calcium: 27mg | Iron: 1mg