How To Cook Cod In A Cast Iron Skillet: A Delicious And Healthy Recipe

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Cod is a versatile and delicious fish that can be cooked in various ways. One of the best methods to cook cod is by using a cast iron skillet. This traditional cooking technique allows the fish to develop a crispy exterior while maintaining its tender and flaky texture inside. In this article, we will guide you through the process of cooking cod in a cast iron skillet, providing you with a flavorful and healthy recipe that you can enjoy.

Choosing the Right Cod

When it comes to cooking cod, it is essential to select fresh and high-quality fish. Look for cod fillets that have a firm texture, shiny appearance, and no fishy smell. Fresh cod should also have a translucent and slightly pinkish hue. If possible, purchase wild-caught or sustainably sourced cod to support sustainable fishing practices.

Preparing the Cod

Before cooking the cod, it is crucial to prepare it properly. Start by rinsing the fillets under cold water to remove any impurities. Pat them dry using paper towels to ensure a crispy result. Then, season the cod with your favorite spices and herbs. A simple combination of salt, black pepper, and a squeeze of lemon juice works wonders in enhancing the natural flavors of the fish.

Preheating the Cast Iron Skillet

Preheating the cast iron skillet is the key to achieving that perfect sear on the cod. Place the skillet on a stovetop over medium-high heat. Allow it to heat up for a few minutes until it becomes hot enough to sizzle when you sprinkle a few drops of water on its surface. This step ensures that the fish cooks evenly and develops a beautiful crust.

Cooking the Cod

Once the cast iron skillet is properly preheated, add a small amount of oil or butter to the pan. Place the seasoned cod fillets in the skillet, skin side down if they have skin. Cook the fish for about 3-4 minutes per side, depending on the thickness of the fillets. Flip them gently using a spatula to prevent them from falling apart. The cod is ready when it flakes easily with a fork and has an internal temperature of 145°F (63°C).

Serving Suggestions

Now that you have perfectly cooked cod, it’s time to serve and enjoy it. There are numerous ways to serve this delicious fish. You can pair it with a side of roasted vegetables, such as asparagus or Brussels sprouts, for a healthy and nutritious meal. Alternatively, you can serve it on a bed of rice or quinoa for a heartier option. Drizzle some freshly squeezed lemon juice or tartar sauce over the cod to enhance its flavors further.

Tips for Success

To ensure the best results when cooking cod in a cast iron skillet, consider the following tips:

1. Make sure the skillet is properly seasoned to prevent the fish from sticking.

2. Do not overcrowd the skillet; cook the fish in batches if necessary.

3. Avoid overcooking the cod to maintain its tender texture.

4. Use a timer to keep track of the cooking time and prevent under or overcooking.


Cooking cod in a cast iron skillet is a fantastic way to enjoy this flavorful and nutritious fish. By following the steps outlined in this article, you can create a delicious dish that is sure to impress your family and friends. Remember to choose fresh cod, season it well, and preheat the skillet for the best results. Whether you serve it with vegetables or grains, your perfectly cooked cod will undoubtedly become a favorite in your kitchen.