Pan-Seared Cod with Pumpkin Seed Crust

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

Cod fillets pressed into a seasoned pumpkin seed crust and seared until the seeds turn golden — delivers crunch without any breadcrumb substitute. Whole30-compliant. This American-inspired seafood recipe, ready in about 25 minutes, pairs cod fillets, pumpkin seeds, olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 10 min Serves 4 American cuisine 320 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pulse pumpkin seeds in a food processor until finely ground, about 30 seconds. Pat cod fillets dry with paper towels and season both sides with 1/2 tsp sea salt and 1/4 tsp black pepper.
  2. Step 2: Press ground pumpkin seeds evenly over the top of each fillet to form a thin crust. Heat olive oil in a large skillet over medium-high heat until shimmering.
  3. Step 3: Place fillets in skillet and cook for 4-5 minutes per side until crust is golden and fish flakes easily with a fork. Serve immediately with lemon slices.

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