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+ servings

Pan Fried Cod

Fall in love with this simple Cod recipe. The browned Cod is loaded with sauteed vegetables and fresh garlic.
Course Main Course
Cuisine American
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings 6
Calories 249kcal
Author Dina


  • 2 lb cod fillets
  • Salt & pepper to taste
  • 3/4 cup all-purpose flour
  • 4 Tbsp Olive oil
  • 2 garlic cloves minced
  • 1 medium onion chopped
  • 1 red bell pepper sliced
  • 1 yellow bell pepper sliced
  • 2 large carrots sliced
  • 1/2 cup white wine
  • 28 oz diced tomatoes
  • 1/2 tsp chili flakes
  • Salt & pepper to taste


  • Season the cod fillets with salt and pepper. Then dredge both sides of the fillets in flour.
  • Fill a skillet with 4 Tbsp olive oil or enough to cover the bottom of the pan. Bring the oil to medium-high heat.
  • Brown each fillet until almost completely done. Then set aside.
  • In the same skillet, cook the minced garlic and chopped onion until translucent.
  • Add the chopped bell peppers and carrots and sauté until tender.
  • Add the white wine and cook over high heat for about 1 minute to let the alcohol cook out.
  • Pour the diced tomatoes, chili flakes, salt, and pepper (to taste) over the sautéed vegetables. Cook covered over medium-low heat for about 10 minutes.
  • Place the browned cod fillets back into the skillet and stir the vegetables over the fish. Cook covered over medium-low heat for another 15 minutes. Garnish with fresh parsley.


Calories: 249kcal | Carbohydrates: 24g | Protein: 30g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 65mg | Sodium: 115mg | Potassium: 1080mg | Fiber: 3g | Sugar: 6g | Vitamin A: 4322IU | Vitamin C: 78mg | Calcium: 84mg | Iron: 3mg