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Pan-seared cod Calories
Lean protein and selenium-rich
CALORIES
GI
POTASSIUM
FIBER
Pan-seared cod Nutrition Facts
Selected: 100 g
105
KCAL / 100G
Carbs
0g
· 0%
Protein
23g
· 89%
Fat
1.2g
· 11%
Fiber
0g
Pan-seared cod Vitamins & Minerals
Vitamins
B12
1.1µg · 46% DV
B3
2.7mg · 17% DV
B6
0.2mg · 12% DV
B2
0.08mg · 6% DV
Minerals
Selenium
41µg · 75% DV
Iodine
99µg · 66% DV
Phosphorus
230mg · 33% DV
Potassium ⭐
360mg · 11% DV
Pan-seared cod Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Pan-seared cod Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Pan-seared cod Contain Allergens?
Contains these allergens:
Which Diets Is Pan-seared cod Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pan-seared cod Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.25g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Pan-seared cod
Pan-seared cod — Frequently Asked Questions
Why does pan-seared cod turn dry or tough?
Cod is naturally very lean, so it overcooks quickly. Remove it from the heat once the flesh is opaque and flakes easily with a fork; thicker fillets benefit from moderate rather than aggressive heat.
Should cod be dried before pan-searing?
Yes. Patting the fillet dry with paper towel helps it brown instead of steam and makes it less likely to stick or break apart in the pan.
Can frozen cod be pan-seared?
It can, but thawing it in the refrigerator first gives more even cooking and better browning. Drain and pat thawed fish dry before it goes into the pan.
What goes well with pan-seared cod?
Lemon, capers, parsley, dill, garlic, and light yogurt-based sauces complement cod without overwhelming it. Vegetables, salad, or pulses can turn it into a more filling meal.
How does cod compare with salmon?
Cod is a mild, white, lean fish, while salmon is richer, oilier, and typically provides more omega-3 fats. Cod is often the better fit when you want a lighter protein-centered main dish.
How can you tell when pan-seared cod is cooked?
The center should no longer look translucent, and the thickest part should separate into moist flakes with gentle pressure. For food safety, fish should reach an internal temperature of 63°C (145°F).
Is pan-seared cod a good dinner choice?
Yes, it can make a light, satisfying evening meal. If you are prone to reflux or indigestion, keep rich buttery sauces and very large late-night meals to a minimum.
Is cod high in mercury?
Cod is generally considered a lower-mercury choice compared with large predatory fish. Pregnant or breastfeeding people and young children should still follow local guidance on fish variety and frequency.
How long does cooked cod keep in the fridge?
Refrigerate cooked cod within two hours in a sealed container and use it within 3 to 4 days. Discard it if it develops a strong off smell, sticky surface, or unusual discoloration.
Can people with a fish allergy eat cod?
No. Cod is fish and may trigger a reaction in people with fish allergy; tolerating one species does not guarantee tolerance of cod. Cross-contact during preparation can also matter for severe allergies.
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Nutrition data compiled from USDA FoodData Central and scientific sources.