Pan-Seared Cod with Cilantro


Pan-seared cod with cilantro is a quick and easy dish that will tantalize your taste buds. This flavorful dish is made with cod fillets that are seared in a skillet with garlic, cumin, smoked paprika, salt, and pepper. The fish is then topped with freshly chopped cilantro and a squeeze of lemon juice for a delicious and healthy meal. This dish is perfect for a weeknight dinner or a special occasion. 

Ease of Preparation

This dish is incredibly easy to prepare and requires minimal ingredients. All you need is a few simple pantry staples and some fresh herbs to create a delicious meal. The entire dish can be prepared in less than 30 minutes, making it an ideal meal for busy weeknights. 

Nutritional Information

This dish is packed with nutrition. Cod is a lean source of protein and is high in omega-3 fatty acids, which are essential for heart health. Olive oil is a healthy fat that is full of antioxidants and helps to reduce inflammation. Cumin, smoked paprika, and cilantro add flavour and nutrition. One serving of this dish contains approximately 250 calories, 8 grams of fat, and 27 grams of protein. 


– 4 (6-ounce) cod fillets

– 2 tablespoons olive oil

– 2 cloves garlic, minced

– 1 teaspoon ground cumin

– 1 teaspoon smoked paprika

– 1/2 teaspoon sea salt

– 1/4 teaspoon freshly ground black pepper

– 2 tablespoons freshly chopped cilantro

– 2 tablespoons freshly squeezed lemon juice

Preparation Method

To begin, heat the olive oil in a large skillet over medium-high heat. Add the garlic, cumin, smoked paprika, salt, and pepper and cook for 1 minute, stirring constantly. Next, add the cod fillets and cook for 3 minutes per side until golden brown and cooked through. Finally, remove the cod from the skillet and sprinkle it with the cilantro and lemon juice. Serve immediately. 

Cooking Tips

For best results, make sure the cod fillets are completely thawed before cooking. If the fillets are frozen, place them in the refrigerator overnight to thaw. Additionally, it is important to use a non-stick skillet for this dish. This will help to prevent the cod from sticking to the pan and ensure that it cooks evenly. 


This dish bursts with flavour. The cod is perfectly seared and topped with garlic, cumin, smoked paprika, and cilantro. The lemon juice adds a bright and citrusy note to the dish and helps balance the olive oil’s richness. 

Best Dishes Paired With

This dish is delicious and served with a side of roasted vegetables or a fresh green salad. It can also be served over a quinoa or brown rice bed for a complete meal. 

Origin of Dish and History

The origin of this dish is unknown; however, it is believed to have originated in the Mediterranean region. This dish combines classic Mediterranean flavours such as garlic, cumin, and olive oil to create a delicious and healthy meal. 

Popular Alternatives

If cod is not available, you can substitute it with any other white fish, such as halibut, haddock, or tilapia. Additionally, you can switch up the herbs and spices used to create a unique flavour. Try using fresh herbs such as oregano or thyme, or try adding a pinch of chilli powder for some extra heat.

About Author /

Start typing and press Enter to search