Pan Seared Cod

Trader Joe’s is my go to spot for frozen fish. They have a wide selection and great prices on quality fish. This week I picked up a couple of cod fillets for dinner which i served over a fresh salad with spring mix, avocado, tomatoes, onions  peppers, cucumbers, and sautéed portobello (however they are great served alone as well)!



  • 2 cod fillets
  • 4 tablespoons olive oil
  • 1 1/2 tablespoons chopped flat-leaf parsley
  • 1 large garlic clove, peeled and minced
  • 2 teaspoons minced shallots or onions
  • ½ teaspoon Annie’s Mustard (or other paleo brand of mustard)
  • 1 tablespoon almond flour
  • 2 tablespoons freshly squeezed lemon juice
  • Salt and pepper to taste


  1. Stir together 2 tablespoons of olive oil, parsley, minced garlic, shallots, mustard, almond flour, and lemon juice.
  2. Season the fillets with a bit of salt and pepper, and heat remaining oil in a skillet.
  3. Cook fish for 4 minutes and then flip fillet and cook another minute.
  4. Spoon sauce over the top of each fillet and continue cooking for another 5 minutes or until fish is opaque in the center and flakes easily.

3 thoughts on “Pan Seared Cod”

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