Summary: Pan-seared cod is one of the healthiest and quickest preparations. With the right cooking point and good oil, the result is an elegant and nutritious dish with very few calories.
📋 Table of Contents
The Perfect Doneness
Cod is perfectly done when it "flakes" easily when gently pressed with a fork, but still retains moisture inside. Overcooked cod becomes dry and fibrous. The internal temperature should reach 55-60°C (no more). If you have a kitchen thermometer, use it.
🛒 Premium Desalted Cod
Cod already desalted and ready to grill. No prior desalting work. Perfect cuts for griddle cooking.
View product →| Piece Thickness | Time per Side | Doneness Signal |
|---|---|---|
| 1-2 cm | 2-3 min | Opaque color to the center |
| 2-3 cm | 3-4 min | Visible flakes when pressed |
| 3-4 cm (loin) | 4-5 min + 2 min rest | 55°C internal with thermometer |
Preparation and Desalting
If you're using salted cod, you need to desalt it properly:
- Thick loins (3-4cm): 48h in the fridge, changing water every 8h
- Medium pieces (2-3cm): 36h with 3 water changes
- Flakes/shredded: 12-24h with 2 changes
If you're using our desalted cod, this step is already done. You just need to pat it dry with paper towels before grilling.
Griddle Technique
- Pat the cod very dry (moisture prevents searing)
- Heat the griddle to a high temperature (5/6 on ceramic hob)
- Brush lightly with EVOO (not the cod; the griddle)
- Place skin-side up to start
- Do not move for the first 3 minutes (it will stick if you try to move it sooner)
- Flip only once
- Remove from heat, cover with aluminum foil, and rest for 2 minutes
Accompaniments
- Roasted vegetable pisto (tomato, pepper, zucchini)
- Catalan samfaina
- Spinach with raisins and pine nuts
- Confit potatoes in EVOO
- Roasted pepper vinaigrette with gourmet preserves
Frequently Asked Questions
With skin or without skin on the griddle?
With skin gives better results: the skin protects the flesh during cooking and becomes crispy if cooked well. Start with the flesh side down, then flip to finish with the skin for 1-2 minutes over high heat to make it crispy.
Should cod be marinated before grilling?
It is not necessary and can be counterproductive: marinades add moisture that hinders searing. If you want to enhance the flavor, add the oil, lemon, and herbs AFTER cooking, as a dressing. One exception: a dry spice rub (without liquid) 30 minutes beforehand works well.
How many calories does pan-seared cod have?
Pan-seared cod has approximately 85-95 kcal per 100g (depending on the oil used). It is one of the leanest fish: only 0.3-0.5g of fat per 100g. With 20g of protein per 100g, it is ideal for protein diets and weight loss.
