Sautéed Cod Fish

Sautéed Cod Fish with Tomato Basil Chutney and Sautéed Spinach is a deliciously beautiful, heart-healthy meal. And this whole meal is ready in about 35 minutes. Just the fish? 12 minutes!

Isn’t this Sautéed Cod Fish with Tomato Basil Chutney and Sautéed Spinach pretty? And it’s really GOOD.

Sautéed Cod Fish is a simple, tasty main dish.

Sautéed Cod Fish is one of my favorite ways to eat fish. Cod is a mild white fish that has a “meatier” texture. It’s not as “meat-like” as swordfish (which has the texture of beef steak), but it is a little thicker and more compact than tilapia or orange roughy. This recipe works for any fish you like and sautéing the fish takes about 12 minutes. What’s your favorite?

Food Pairings

Don and I thought this whole meal—Sautéed Cod, Tomato Basil Chutney and Sautéed Spinach—was stupendous. Cod by itself is satisfying and delicious, but adding these two sides put it over the top. Although I have not posted a Sautèed Spinach recipe, you make it just the way you make Wilted Kale.

This whole meal took me about 35 minutes. It may take you a bit longer if you aren’t used to putting a meal together, but it’s pretty simple. First, make the chutney and set it aside. Then start the Sautéed Cod. After you flip the cod to the second side, add the spinach to the pan and wait until it wilts slightly. Take it out before it darkens. You will have a delightfully beautiful meal.

What You Need

This recipe requires a sauté pan and a spatula. If you don’t have a great set of pans, this should be your first purchase. Why be frustrated in the kitchen? And remember if you have nonstick pans, you will need the proper utensils (no metal!) when you use your pans.

Sautéed Cod Fish Recipe

Sautéed Cod Fish

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Light, flaky fish

• Author: Recipe Idea Shop/Lois Carter Crawford
• Prep Time: 5 minutes
• Cook Time: 7 minutes
• Total Time: 12 minutes
• Yield: 2 1x
• Category: Fish, Main Course
• Cuisine: American

Ingredients

Units USM Scale 1x2x3x

• 2 6–ounce cod filets
• 2 tablespoons olive or canola oil
• 1 teaspoon butter
• salt and pepper to taste (I use about 1/4 teaspoon salt; 1/8 teaspoon pepper.)

Instructions

1. Heat the oil and butter in a medium skillet over medium heat.
2. Add the cod to the pan when the oil is hot.
3. Sprinkle with salt and pepper.
4. Sauté for about 4-5 minutes until the fish is slightly turning brown.
5. Flip the fish to its other side and continue to sauté for 3-5 minutes.
6. The fish should be slightly browned, but still flaky when you test it with a fork.

Nutrition

• Serving Size: 6 ounces of Sautéed Cod Fish
• Calories: 264
• Sugar: 0 g
• Sodium: 380.6 mg
• Fat: 16.3 g
• Saturated Fat: 2.3 g
• Trans Fat: 0.1 g
• Carbohydrates: 0.1 g
• Fiber: 0 g
• Protein: 29.9 g
• Cholesterol: 83.3 mg

Keywords: fish recipe, sautéed cod fish

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Sautéed Cod Fish Recipe Nutrition Label. Each serving is 6 ounces of fish.

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This whole meal of Sautéed Cod Fish and sides tases 35 minutes. Super yum. #RecipeIdeaShop

Sautéed Cod Fish, shown with tomato basil chutney and sautéed spinach. Yum! The whole meal takes 35 minutes.

Sautéed Cod. Done in 12 minutes. Add the sides, 35 minutes total! Amazing.

*Allergen Key

GF = Gluten free | DF = Dairy free | NF = Nut free | SF = Soy free | EF = Egg free | CF = Corn free | V = Vegetarian | VG = Vegan

Note: If you have serious allergies or sensitivities, to be considered free of these allergens, you need to use products specifically marked “gluten free,” etc. There can be cross-contamination in facilities.