Mediterranean Cod with Lemon
serves 4
Ingredients
- 1 1/2 lb Cod fillet (4 pieces)
- 5 cl garlic, minced
- 1/4 C fresh parsley, chopped
- 5 T fresh lemon juice
- 5 T olive oil
- 2 T butter, melted
- 1/3 C all-purpose flour
- 1/3 C Panko bread crumbs
- 1 t ground coriander
- 3/4 t paprika
- 3/4 t ground cumin
- 3/4 t salt
- 1/2 t black pepper
Instructions
- In a shallow bowl, mix together the lemon juice, olive oil and butter. In another shallow bowl, mix together the flour, bread crumbs, spices, salt and pepper.
- Pat the fish dry, then dredge through the juice mixture, then through the flour mixture.
- Sear each side of each piece of fish in a very hot skillet with a little oil, but do not cook through. Remove to a baking dish. Add the garlic to the remaining juice mixture, then drizzle on the fish.
- Bake at 400 until the fish flakes easily with a fork, plate, garnish with the parsley and serve.
Nutrition
Serving Size: 1 pc
| Item |
Value |
\
| Calories (cals) |
312 |
| Total Fat (g) |
18.4 |
| Saturated Fat (g) |
2.6 |
| Cholesterol (mg) |
not provided by source |
\
| Sodium (mg) |
286.6 |
| Total Carbohyrdate (g) |
16.1 |
| Dietary Fiber (g) |
not provided by source |
| Sugars (g) |
1.6 |
| Protein (g) |
23.1 |
Nutrition Information from source
Source: www.mediterraneandish.com