Pan-Fried Cod (Carnivore) - For the Carnivore Diet
This pan-fried cod is a pure carnivore staple: flaky, juicy fish with a crisp exterior, cooked only in animal fat and seasoned with salt. It’s quick enough for a weeknight and elegant enough to serve to guests.
Use firm, fresh cod fillets and dry them thoroughly so they sear instead of steam. Beef tallow gives a clean, high-heat sear and a savory backbone; ghee or butter adds gentle dairy richness. Salt is all you need, though you can finish with a small spoon of melted marrow or butter for extra fat if desired.
The key is to cook most of the time on the first side for deep color, then flip briefly to finish. Aim for a just-opaque center (about 125–130°F) so the fish stays silky. Let it rest a minute so the juices settle, then spoon over the pan fat to serve.
If your fillets are skin-on, press them flat against the pan for the first 10 seconds to prevent curling and to get glassy-crisp skin. For skinless fillets, handle gently with a thin spatula and reduce heat after browning so the exterior doesn’t overcook before the center is ready.
Serve the cod as-is or top with a knob of butter, a drizzle of melted bone marrow, or a spoon of fish roe. Leftovers keep up to two days; reheat briefly in a slick of fat over low heat or flake into scrambled eggs for a quick carnivore breakfast.
To scale up, cook in batches and wipe the pan between rounds if there’s any excess browning. Avoid crowding so each fillet sears properly.
Ingredients
- 2 cod fillets (6–8 oz / 170–225 g each), skin-on if possible
- 1/2–3/4 teaspoon fine sea salt, to taste
- 2 tablespoons beef tallow or ghee
- Optional: 1 tablespoon unsalted butter or melted bone marrow for finishing
Instructions
- Pat the cod very dry on all sides. Lightly salt both sides and let sit while you heat the pan (or dry-brine uncovered in the fridge for 10–30 minutes for extra surface dryness).
- Preheat a heavy skillet (stainless or cast iron) over medium-high until hot. Add the tallow or ghee and heat until shimmering.
- Lay the cod in the pan; if skin-on, place skin-side down and press gently with a spatula for 10 seconds to prevent curling.
- Sear without moving until the edges turn opaque and the bottom is deeply golden and crisp, about 3–5 minutes depending on thickness. Adjust heat to maintain an active sizzle without smoking.
- Flip carefully. Reduce heat to medium. Cook 1–2 minutes more, or until the center is just opaque and flakes easily (internal temperature about 125–130°F / 52–54°C).
- Optional finishing: Add the butter or melted bone marrow to the pan, tilt, and spoon the foaming fat over the fish for 20–30 seconds.
- Transfer to warm plates and rest 1 minute. Spoon pan fat over the top and finish with a pinch of salt to taste. Serve immediately.