Pan Seared Cod with Ginger Sauce

Tender and juicy cod, pan seared to perfection and dipped in an unbelievably delicious ginger sauce.  This healthy pan seared cod recipe is easy and ready in less than 15 minutes!

If you’ve had cod before, you’ll know that it’s a delicious white meat fish that goes well with just about anything.  For this particular recipe, we used a ginger sauce inspired by the popular hibachi restaurant, Benihana that takes regular cod to the next level.

A piece of pan seared cod being dipped into a Japanese style ginger sauce, top down shot.

A little secret, I was given the ginger sauce recipe straight from a chef at Benihana, so this sauce is as authentic as you can get!

What is Pan Seared Cod with Ginger Sauce?

Inspired by my love for cod and Benihana’s ginger sauce, this delicious healthy and keto low cab fish recipe is made by pan searing cod and dipping it in a gingery sauce.

What kind of cod should I use for this recipe?

I recommend using fresh rockcod, lingcod, or whitefish.  If you can’t get your hands on cod fillets, you can also use firm white meat fish of your choice.

Pan seared cod served with ginger sauce being picked up with a pair of chopsticks.

What is the ginger sauce and why is it so special?

This ginger sauce recipe was given to me directly from one of the chef at Benihana’s.  If you haven’t tried their ginger sauce, it’s an addicting gingery, soy and vinegar based sauce that’s a little sweet and tangy.  A perfect accompaniment to fish, beef and chicken!

What kind of pan do you use for this pan seared cod recipe?

I recommend using a cast iron pan and a nice high temp oil such as safflower or sunflower.

How do you know when cod filet is fully cooked?

When the fish becomes opaque and can be easily flaked by a fork, the cod is done and ready to be eaten.

Tips for this making pan seared cod recipe?

  • Use fresh cod fillets that are about 1 inch in thickness.
  • Don’t overcook the fish.  Just until the fish starts to flake is perfect.
  • For a spicy kick, you can add a little red pepper or togarashi to the ginger sauce.
  • Serve with a side of pan fried vegetables such as squash, mushrooms, asparagus etc.

A piece of pan seared cod being dipped into a Japanese style ginger sauce.

Did you have any other healthy fish recipes I can try?

Now, let’s making this Seared Cod with Benihana Ginger Sauce recipe!

  • Prepping Time 10M
  • Cook Time 5M
  • Total Time 15M
  • Net Carb/Serv ~2g
  • Servings 2

Ingredients

Fish

  • 1 lbs Cod Fillet (or any white meat fish you prefer)
  • 1/8 tsp Salt
  • 1/8 tsp Black Pepper
  • 1 tbsp Neutral Cooking Oil

Sauce

Directions

1) Gather all the ingredients.

Seared Cod with Benihana Ginger Sauce Recipe (7)

2) Pat down any juice on cod with a paper towel and sprinkle salt and pepper evenly on both sides of the fillets.  Set aside.

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3) Cut onions into smaller blocks and add to food processor.

Seared Cod with Benihana Ginger Sauce Recipe (1)

4) Use a peeler to de-skin ginger.  Cut into smaller blocks and add to food processor.

Seared Cod with Benihana Ginger Sauce Recipe (2)

5) Zest lemon with a zester and add to food processor.  Use the same lemon to add 1/4 tsp lemon juice into the food processor.

Seared Cod with Benihana Ginger Sauce Recipe (3)

6) Add Monkfruit Erythritol BlendSoy Sauce and Rice Vinegar into a food processor and pulse until desired consistency is reached (we blend for about 20-30 seconds).  Transfer to a serving dipping bowl when done.

Seared Cod with Benihana Ginger Sauce Recipe (4)

Seared Cod with Benihana Ginger Sauce Recipe (5)

7) Add neutral cooking oil into a cast iron pan and heat on high and bring oil up to temp.

Seared Cod with Benihana Ginger Sauce Recipe (6)

8) When oil is up to temp, reduce heat to medium-high and carefully place cods into cast iron pan (please note oil will splatter so take precaution). Cover and cook for 1-3 minutes (depends on thickness).  When searing, do not move the meat.

Seared Cod with Benihana Ginger Sauce Recipe (10)

9) After 1-3 minutes, carefully flip the cod, re-cover and cook for an additional 1-3 minutes.

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10) Carefully transfer cod to a serving plate and serve with ginger sauce.

Seared Cod with Benihana Ginger Sauce Recipe (12)

Hope you enjoy your Pan Seared Cod with Ginger Sauce!

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Pan seared cod served with ginger sauce being picked up with a pair of chopsticks.

 

Pan seared cod served with ginger sauce close up shot.

 

Pan seared cod served with ginger sauce being picked up with a pair of chopsticks.

Pan Seared Cod with Ginger Sauce

Tender and juicy cod, pan seared to perfection and dipped in an unbelievably delicious ginger sauce. This healthy pan seared cod recipe is easy and ready in less than 15 minutes!
4.6 from 10 votes
Course: Main Course
Cuisine: Japanese
Keyword: healthy cod recipes, pan seared cod recipe
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Servings: 2
Print Recipe
Calories: 221kcal

Ingredients

Fish

  • 1 lbs Cod Fillet or any white meat fish you prefer
  • 1/8 tsp Salt
  • 1/8 tsp Black Pepper
  • 1 tbsp Neutral Cooking Oil

Sauce

  • 1 tbsp Chopped Onion
  • 1/2 Inch Ginger
  • 3 1/2 tbsp Rice Vinegar no sugar added version
  • 2 tbsp Soy Sauce
  • 4 tsp Monkfruit Erythritol Blend use only 3 tsp if you prefer more zest
  • 1/4 tsp Lemon Zest
  • 1/4 tsp Lemon Juice

Instructions

  • Gather all the ingredients.
  • Pat down any juice on cod with a paper towel and sprinkle salt and pepper evenly on both sides of the fillets. Set aside.
  • Cut onions into smaller blocks and add to food processor.
  • Use a peeler to de-skin ginger. Cut into smaller blocks and add to food processor.
  • Zest lemon with a zester and add to food processor. Use the same lemon to add 1/4 tsp lemon juice into the food processor.
  • Add Monkfruit Erythritol Blend, Soy Sauce and Rice Vinegar into a food processor and pulse until desired consistency is reached (we blend for about 20-30 seconds). Transfer to a serving dipping bowl when done.
  • Add neutral cooking oil into a cast iron pan and heat on high and bring oil up to temp.
  • When oil is up to temp, reduce heat to medium-high and carefully place cods into cast iron pan (please note oil will splatter so take precaution). Cover and cook for 1-3 minutes (depends on thickness). When searing, do not move the meat.
  • After 1-3 minutes, carefully flip the cod, re-cover and cook for an additional 1-3 minutes.
  • Carefully transfer cod to a serving plate and serve with ginger sauce.

Video

Nutrition

Calories: 221kcal | Carbohydrates: 2g | Protein: 32g | Fat: 8g | Saturated Fat: 1g | Cholesterol: 73mg | Sodium: 1244mg | Potassium: 740mg | Fiber: 1g | Sugar: 1g | Vitamin A: 68IU | Vitamin C: 2mg | Calcium: 27mg | Iron: 1mg
*Values Based Per Serving
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