Pan Fried Cod Recipe with Butter Beans

Best fish recipes

  • Easy

How to guarantee crispy skin and succulent, flaky flesh every time. Plus, our best fish recipes to put your new expert technique to the test, from fragrant vietnamese salmon to pan-fried cod and tamarind-glazed tuna

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A juicy, perfectly cooked fillet of fish with crisp skin that crackles when cut is a thing of beauty – but one that can be tough to achieve. Follow these simple steps, whatever fish you’re cooking, avoid the potential pitfalls, and you’ll get it right, every time.


How to get crispy skin on fish

  1. When moisture is driven away from the skin of the fish it allows the skin to caramelise. The technical name for this is the Maillard reaction: a chemical reaction between amino acids and sugars that browns and crisps the skin, and tastes delicious.
  2. Make sure the skin is very dry, pat the skin with kitchen paper to remove all moisture before cooking, as water prevents caramelisation.
  3. Once the fish is out of the pan, rest or plate it skin-side up – this will ensure any moisture from the fish isn’t re-absorbed into the skin.
  4. Carefully press down on the fish as soon as it goes into the pan. The heat of the pan will cause the fish to bend away – by gently pushing down will ensure even contact and even crispness.

How to sear fish

This technique cooks the skin quickly until crisp but the heat also pushes through to the delicate flesh. Fish flesh conducts heat easily, making it easy to overcook – it’s better to cook it a touch less than you think it needs and then let it rest and continue cooking out of the pan.

How to avoid fish sticking to the pan

Oiling the fish rather than the pan ensures there is minimum oil between the skin and the base of the pan. The skin will get super-crisp then self-release, helping to avoid sticking – so don’t touch! Let the fish cook undisturbed. Once a crust has formed it will pop away from the bottom of the pan. 

Even if you follow all the steps necessary to prevent the fish from sticking to the pan, an old, well-used pan that has lost its non-stick coating will cause fish to stick fast, requiring it to be scraped off. 

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Ingredients

  • Use salmon, cod, hake and more for these recipes

Best fish recipes

Baked cod and butter beans

Flaky, pearly-white cod with a rosemary parmesan crust, served on a sweet cherry tomato and butter bean sauce. It's the perfect midweek meal!

Baked Cod Recipe With Butter Beans For Low Calorie Fish Recipe


Breaded plaice with sauce vierge

Coat this delicate plaice in panko breadcrumbs and serve with a herby sauce vierge for a seasonal dinner idea ready in 30 minutes.

Breaded Plaice Recipe with Sauce Vierge

Pan-fried cod with giant beans and chard

Check out our easy pan-fried cod stew recipe with large butter beans. This quick fish recipe is low in calories and ready in 25 minutes - simple midweek meal for two.

Pan Fried Cod Recipe with Butter Beans

Chilli-salt salmon with chopped salad

Check out this quick and simple marinaded chilli-salt salmon. This colourful recipe is not only easy to make it's low in calories, too.

Chilli Salmon Recipe with Chopped Salad

Crispy soy salmon with quick pickles

A juicy, perfectly cooked fillet of fish with crisp skin that crackles when cut is a thing of beauty. Make our easy salmon recipe for a simple midweek meal.

Crispy Salmon Recipe with Quick Pickles


Sea trout, new potato and asparagus traybake with dill mustard sauce

Make the most of seasonal sea trout in this vibrant fish tray bake packed with soft baby new potatoes, fresh spring asparagus and covered in a creamy dill mustard sauce. Discover more of our best tray bake recipes here.

Fish Tray Bake Recipe with Sea Trout, New Potato and Asparagus


Salmon curry traybake

Looking for an easy mid-week salmon recipe? This vibrant salmon dish is packed with punchy flavours and will make for a flavour packed meal to feed the family.

Salmon Tray Bake Recipe


Grilled Portuguese sardines

Check out these sweet and peppery crispy sardines, ready in 20 minutes. These are great on a griddle, but will also work on the BBQ when the weather warms up. Serve with a big green salad and lots of crusty bread.

Grilled Portuguese Sardines served on an oval blue plate

Dab with vinegar butter

This recipe for dab with vinegar butter is quick and easy to make and under 500 calories. If you can't get hold of dab, any flat fish such a lemon sole will work


Moroccan tuna kebabs with herb and lemon grains

Midweek menu falling flat? Lift your appetite with these Moroccan-spiced tuna kebabs ready in 15 minutes, served with nourishing grains and punchy harissa yogurt.

Tuna Kebab Recipe with Mixed Grains


Sea bass fillet with grilled courgettes

This recipe for sea bass, grilled courgette, lemon and hazelnut comes from Percy and Founder in Fitzrovia, London. It's ready in under an hour, is really easy to follow and under 500 calories but still looks fantastic on the plate, perfect if you're hosting a dinner party but don't want to over-indulge.

Sea bass recipes - Sea Bass Fillet With Grilled Courgette, Lemon and Hazelnut

Plaice with dill and prawns

This recipe for plaice with dill and prawns is ready in just 20 minutes and under 300 calories - perfect for a quick, healthy midweek meal for two


Devilled whitebait with roasted garlic mayo

Check out this easy recipe for crispy deep-fried whitebait and creamy roasted garlic mayo. This simple yet impressive spring recipe will make a perfect starter at your next dinner party.

Devilled Whitebait with Roasted Garlic Mayo


One-pot paprika cod and chickpeas

Check out our punchy paprika cod one-pot with juicy tomatoes. This simple tray bake is an easy, low calorie midweek meal for when you're short on time but still want something healthy.

Cod and Chickpea One-Pot Recipe

Chargrilled tuna with crunchy lemon bulgar salad

Make our easy tuna steak recipe with zingy lemon bulgar wheat salad. Ready in 30 minutes, this low calorie recipe is a quick midweek meal for two.

Tuna Steak Recipe with Bulgur Wheat

Scandi-style salmon with pickled potato salad

A sophisticated meal for two, this quick and easy salmon fillet with sharp and creamy potato salad is exactly what you need to lift you out of that mid-week work slump.

scandi-style salmon with pickle potato salad

Tamarind-glazed tuna with sugar snap and mango salad

Adding tamarind to tuna brings out delicious flavours in this simple but impressive dish. Serve on a a bed of sugar snap and mango salad for a healthy lunch or dinner.

tamarind tuna

Spicy merguez and cod tray roast 

Spicy, smoky lamb merguez gives this sauce a rich, deep flavour and combines really well with the cod. You could also use cooking chorizo for a similar result.

cod tray

Miso-glazed sea bass with ginger greens

Eating healthily doesn't have to mean compromising on good food. This miso-glazed sea bass with ginger greens is quick and easy to make and under 300 calories


Seared tuna with ponzu dressing and coriander rice noodles

This recipe for seared tuna with ponzu dressing and coriander rice noodles is low calorie, low fat and ready in just 20 minutes

Seared tuna with ponzu dressing

Spiced grilled salmon with pea and mint mash

The best quick meal for salmon. Made with Indian tandoori paste and grilled then served with the quick and easy mushy peas - with a twist. A healthy meal for two.


Sea bass with noodle salad

This quick and easy sea bass and noodle salad is ready in just 30 minutes but is packed full of flavour.

Sea Bass Fillet Recipe with Noodle Salad

Grilled cod with salsa rossa

This recipe for grilled cod with salsa rossa is quick and easy and under 300 calories


Spiced mackerel fillets with shallot and lemon chickpeas

This recipe for spiced mackerel fillets with shallot and lemon chickpeas is quick and easy to make and under 500 calories


Skrei with smoky chorizo and clam sauce

This recipe for skrei with smoky chorizo and clam sauce makes for an easy but impressive midweek meal that's ready in just 30 minutes


Whole sea bream cooked en papillote

Fish can be intimidating to cook but this recipe for whole sea bream cooked en papillote is really easy and looks impressive when guests open it at the table.


Grilled fish with Cretan rusk salad with tomato, oregano and feta

This recipe for grilled fish with Cretan rusk salad with tomato, oregano and feta comes from Morito in Hackney. It's easy, ready in 30 minutes and low-cal


Some more fish recipes to try

Confit hake, cherry tomatoes and garlic

With a few simple steps learn how to use this classic French cooking technique to guarantee soft, flaky fish every time. Don’t use expensive extra-virgin olive oil for this – a cheaper, milder olive oil will work best.

Confit Hake Recipe with Cherry Tomatoes and Garlic


Skinny fish and chips

Shallow frying the fish and baking rather than frying the chips makes our skinny fish and chips lighter so you can enjoy this delicious British takeaway classic without feeling too guilty. An easy, healthier way to enjoy a taste of British seaside!


Thai green salmon burgers with spicy sweet potato wedges

Check out our easy salmon burgers with soft ciabatta buns, crispy sweet potato wedges and a punchy carrot and cucumber slaw. These moreish fishcakes are high in protein and ready in under an hour.

Thai Salmon Burgers with Sweet Potato Wedges

Panch phoron fish curry in pineapple and coconut sauce

Check out our vibrant fish curry with juicy pineapple. This easy curry dish is packed with plenty of flavour and under 500 calories per serving - a great midweek meal for four.

Fish Curry Recipe with Pineapple

Indian fish kofta sandwich

Upgrade your sarnie with our Indian fish sandwich with creamy raita and punchy chutney. The koftas are made with cod, ginger and spices and piled into puffy flatbreads.

Indian Kofta Recipe with Fish

Linguine with tuna, lemon and dill

An seriously simple, homely pasta dish that everyone will love. Tuna is tossed together with red onion, lemon and dill and served on top of fresh linguine.

Linguine Recipe with Tuna, Lemon and Dill

Baked chorizo orzo with hake

Check out our easy baked orzo with spicy chorizo and flaky hake fillets. This simple but filling one-pot is an impressive midweek meal ready in under an hour, plus it's low in calories too.

Hake and Chorizo Recipe with Orzo

Hot-smoked salmon cakes

These hot-smoked salmon cakes are quick and easy to make, perfect for a midweek meal. You could make double and freeze some for later


Pizza bianca with smoked salmon and spring onions

We have taken inspiration for this delicious pizza bianca (without tomato) from The Priory Inn in the Cotswolds. Creamed horseradish, spring onion and smoked salmon, this pizza is piled high with fresh and delicious produce.

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