Pan-Fried Cod (Salt + Butter)
By Yuki Tanaka · Seafood Specialist · Updated 2026-05-08
1 lb cod fillets seared in butter for 3-4 minutes per side. Salt only — no flour, no lemon. The cleanest 10-minute fish dinner.
Carnivore pan-fried cod is 1 pound of cod fillets (about 1-inch thick) salted and seared in 2 tablespoons of butter over medium-high heat for 3 to 4 minutes per side until the exterior is golden-brown and the interior flakes easily with a fork. Salt is the only seasoning. Cod is among the leanest commonly-cooked fish (1g fat per 100g raw) and benefits from the butter both for cooking medium and for fat-richness on the plate. A 6-ounce cooked serving delivers 32g protein, 6g fat, and 200 calories. Atlantic cod costs $9 to $14 per pound; Pacific cod runs $7 to $11. Wild-caught is preferable to farmed for both flavor and sustainability. The 4-minute-per-side timing produces fully cooked fish that flakes easily. Don't move the cod during the first 3 minutes per side or the crust won't form. Total cook time is 8 minutes start to plate; total active time is 12 minutes including prep.
Ingredients
| Ingredient | Protein | Fat | Calories |
|---|---|---|---|
| 6 oz cod cooked (per serving) | 32g | 1g | 140 |
| ⅔ tbsp butter (per serving) | 0g | 7g | 60 |
| Coarse salt | 0g | 0g | 0 |
| Per serving | 32g | 6g | 200 |
Macros per serving (after cooking and any fat draining). Source: USDA FoodData Central.
Instructions
- 1
Pat cod fillets completely dry with paper towels — wet surface won't sear.
- 2
Salt all sides with 1 tsp coarse salt.
- 3
Heat 2 tbsp butter in a 12-inch cast iron skillet over medium-high heat until foaming.
- 4
Place cod in the pan, presentation-side down. Don't crowd; cook in batches if needed.
- 5
Sear 3 to 4 minutes WITHOUT moving until the surface is golden-brown.
- 6
Flip carefully (cod is delicate; use a wide spatula). Sear the second side 3 minutes.
- 7
Pull from heat when the fish flakes easily with a fork at the thickest point. Internal target is 145°F.
- 8
Transfer to plates. Spoon any remaining butter from the pan over the top. Serve immediately.
Nutrition per Serving
Frequently Asked Questions
Why no flour dredge?
Most cod recipes call for a flour dredge before searing (helps the surface brown faster and creates a crispy crust). Flour is excluded under strict carnivore. Without flour, you need a hotter pan and longer un-disturbed sear to develop the same brown surface. The crust is less crisp than flour-dredged cod but the fish flavor is purer. If you allow some plants, a light dusting of cornstarch or rice flour gives a similar effect to wheat flour.
Wild-caught vs farmed cod?
Wild-caught when possible. Wild Atlantic and Pacific cod are well-managed fisheries. Farmed cod (less common in US markets) tends to have softer texture and milder flavor. Frozen wild-caught is fine — flash-frozen fish often has better quality than 'fresh' fish that's been on ice for a week at retail. Look for boats-named-on-package or sustainability-certified labels. Cost: wild-caught $9 to $14 per pound; farmed $6 to $10.
How do I know it's done without a thermometer?
Two visual tests: opacity (fully cooked cod is opaque white throughout, no translucent bands) and flake (a fork inserted into the thickest part should pull a flake away with light pressure). If the flake breaks cleanly without resistance, the fish is done. If the flake bends or the fish feels firm-resistant, cook 30 more seconds and re-test. A digital thermometer ($20) is more reliable; visual tests are decent backup.
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