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Add a photoI love cod. I love it’s whiteness, it’s meatiness and well, it’s taste. I had stayed away from all fish for a while, feeling I didn’t want to contribute to the “irresponsible fishing methods” that endangered other sealife (sea turtles, seals, seabirds, etc.) as well as creating enormous waste. This cod is Alaskan hook and line caught. It is a little pricier, but worth it in my opinion. This is delicate buttery simplicity with crunch! Your mouth and conscience will thank me!
Ингредиенты
- 4-6 cod fillets
- 1 cup flour
- 4 tbsp butter
- extra virgin olive oil
Инструкции
- Pat cod dry with paper towels. Coat both sides of cod in flour, gently shake off excess. Heat large saute pan to medium high, add butter and a couple good glugs of olive oil. When butter starts to bubble, add fish. Cook on medium high heat for 2 minutes, flip fish (add more butter if needed) and cook other side for 1-2 minutes more depending on thickness of fish.
- NOTES â ensure your pan is large enough to hold the fish with lots of room around them. The crust wonât get crunchy if they are too close together.
- For the Caper Butter:
- Wipe pan out with a paper towel. Return to heat and add 4 good tablespoons of butter. Once butter is bubbling, add juice of 1/4 lemon, a small handful of fresh chopped parsley and about 2 tbsp finely chopped capers. This is to taste, so you can play with it. If youâre crazy about capers, add more, if you donât like them, leave them out. Itâs all about the butter and lemon anyway, isnât it? Add a bit of sea salt and cracked pepper and itâs done! Donât cook this, just heat it through. Pour over fish.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 80g | |
| Recipe makes 4 servings | |
| Calories 245 | |
| Calories from Fat 106 | 43% |
| Total Fat 12.06g | 15% |
| Saturated Fat 7.39g | 30% |
| Trans Fat 0.0g | |
| Cholesterol 46mg | 15% |
| Sodium 102mg | 4% |
| Potassium 183mg | 5% |
| Total Carbs 23.86g | 6% |
| Dietary Fiber 0.8g | 3% |
| Sugars 0.09g | 0% |
| Protein 9.66g | 15% |
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