Simple Dishes: Coconut Flour Pan-fried Cod

3 Mar

Fresh, wild cod is delicious, and even better when they are local catch.  My favorite new way to cook cod is to season the filets, lightly dust them with coconut flour, and pan-frying them.  So simple!  The coconut flour gives the cod a lovely light, crispy coat, and also adds a hint of sweetness.  Served with a lemon wedge and perhaps a mixed salad, this cod preparation makes for an easy and light fish dinner.

Here’s how I cooked our cod filets:

Season the cod filets with salt, pepper, and a light sprinkling of garlic powder.  Then, very lightly coat the filets with organic coconut flour.

In a non-stick pan on medium-high heat, melt about a table spoon of ghee.  Lay down the filets and give the pan a shake, to make sure that the melted ghee coats the pan evenly.  Cook the first side for about 6 minutes.  Drizzle some olive oil on the non-cooked side (to make sure that the fish doesn’t dry out when you flip it onto the other side).

Cook for another 5 minutes.

Serve with a lemon wedge, perhaps a simple mixed salad.  Delicious and light!


16 Responses to “Simple Dishes: Coconut Flour Pan-fried Cod”

  1. Joanna Joanna March 4, 2012 at 12:13 pm #

    Looks very yummy! 🙂

  2. Kendra aka The Meanest Momma March 8, 2012 at 8:33 pm #

    this was delicious. thanks for sharing!

    • tomoko March 8, 2012 at 8:37 pm #

      Fantastic! Glad it turned out well!

  3. myron September 26, 2012 at 9:21 pm #

    can’t wait to try this this is very different wonder how it will taste thanks

  4. LizzS January 2, 2013 at 11:09 pm #

    Thanks! Exactly what I was looking for 🙂

  5. ~Jennifer J. June 3, 2013 at 9:12 pm #

    I made this for my family tonight and it was a huge hit! It was so tasty and delicious, not to mention super easy to make. Thanks for the recipe!

    • tomoko June 4, 2013 at 10:51 am #

      You’re welcome! Glad your family enjoyed the recipe!

  6. Kelly Anne Broadbent July 1, 2013 at 6:58 pm #

    I made this a couple of days ago. I served it with a home made salsa – finely diced coriander (cilantro to north Americans), red onion, tomato, jalapenos, fresh lemon and lime juice, salt and pepper. We had a little roasted pumpkin along side – it was GORGEOUS.

  7. Sara January 15, 2015 at 1:38 am #

    Mmm, making this tonight with flathead fillets, some sweet potato chips (roasted in coconut oil) and homemade mayo. Can’t wait!

    • tomoko January 28, 2015 at 10:45 pm #

      Sounds delicious!

  8. Sherry March 24, 2015 at 7:04 pm #

    This was very good! Thank you for sharing!

  9. Valerie June 22, 2015 at 10:26 pm #

    I tried this tonight. I used coconut oil to cook in. My breading turned out soggy. None of it was crispy. It tasted like flour. Any ideas what I did wrong?
    I can only use coconut or olive oil.


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