Pan Seared Fillet of Cod

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Pan Seared Fillet of Wild Caught Cod with 

Avocado, Tomato, Lime, Cilantro and Jalapeno Salad


Equipment and Utensils You Will Need:

Cutting Board, Chef’s Knife, Measuring Cups, Measuring Spoons, Metal Spatula,       Small Mixing Bowl, Cast Iron Skillet or Non-Stick Sauté Pan, Small Shallow Baking Dish (Pyrex) or Small Cookie Sheet


For the Pan Seared Fish:


2 Each                                    5-6 oz. Pieces of Wild Caught Cod

*Can Substitute Haddock, Pollack, Hake, Mahi Mahi or Salmon*

As Needed                            Blackening Spice or Old Bay

1 Tablespoon                        Extra Virgin Olive Oil


Procedure for the Fish:

  1. Pre-Heat the oven to 350ᵒ
  2. Season the two fillets of fish evenly with the blackening spice or the Old Bay on both sides.
  3. Heat the Olive Oil in the cast iron skillet or the non-stick sauté pan over high heat until the oil begins to smoke just a bit.
  4. Carefully place the fish fillets in the hot oil being careful not to create a splash with the oil.
  5. Sear the fish for one minute and carefully turn the fish over being careful not to splash the hot oil.
  6. Cook the fish on this side for 30 seconds and remove the pan from the heat to the side or the back of the stove.
  7. Place the fish in the pre-heated oven while the avocado salad is made.
  8. Pull the fish from the oven when the internal temperature reaches 140ᵒ .


For the Avocado Salad:


1 each                                    Ripe Avocado Diced in 1/2 “Pieces

1 Cup                                      Diced Vine Ripened Tomatoes

2 Tablespoons                      Finely Diced Red Onions

2 Tablespoons                      Fresh Lime Juice

1 Tablespoon                        Extra Virgin Olive Oil

½ teaspoon                           Kosher Salt or Sea Salt

½ teaspoon                           Old Bay

10 each                                  Thin (1/8”) Slices of Fresh Jalapeno Pepper

½ Cup                                     Roughly Chopped Cilantro

PROCEDURE for the Avocado Salad:

  1. Place the ingredients for the avocado salad in the stainless steel bowl.

2.     Toss in the bowl gently to coat all the ingredients evenly.

3.     Refrigerate the avocado salad to use until the fish is ready.


Serving Instructions:

  1. Place the cooked fish on a plate and spoon the salad over the fillet.
  2. Garnish with a lime wedge and sprig of cilantro.


  • Note: When selecting your fish be sure you make every effort to use “wild caught” fish. If you use a frozen product read the label and make sure it does not contain Tripolyphosphates or sodium triphosphate. These are one and the same chemicals used in some fish processing that helps the fish retain moisture.

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