Easy Pan Fried Cod
User Reviews
5
4 reviews
Excellent
-
Prep Time
20 mins
-
Cook Time
15 mins
-
Total Time
35 mins
-
Servings
4
-
Calories
572 kcal
-
Course
Main Course
-
Cuisine
American
Easy Pan Fried Cod
Report
This Pan Fried Cod is so easy to make and delicious. Served with a feta and herb gremolata, over a bed of green beans, this is the perfect healthy recipe for the new year (or any time).
Share:
Ingredients
- 1 lb green beans trimmed
- 1/3 cup almonds slivered, toasted
For the cod
- 4 cod filets, skin removed, about 150-170g each
- 1/3 cup almond flour Bob's Red Mill brand
- 1/4 cup panko bread crumbs
- 1/4 tsp paprika ground
- 1 tsp kosher salt
- 1/2 tsp black pepper ground
- 1 tsp garlic powder
- 1 egg
- 1/4 cup all-purpose flour Bob's Red Mill brand
- avocado oil for frying
Feta and herb gremolata
- 1/4 cup extra virgin olive oil
- 2/3 cup basil you can also sub 1/3 cup basil with another. herb of choice like mint or cilantro if you don't want to use all basil, fresh, chopped
- 1 jalapeño seeds removed and finely chopped
- 1/4 cup green olive finely chopped
- 1/2 cup feta cheese crumbled
- zest lemon from one lemon
- 1 tbsp lemon juice
- 1/2 tsp kosher salt
Instructions
For the gremolata
- Place chopped basil, finely chopped jalapeno, finely chopped olives, crumbled feta cheese, lemon zest, lemon juice and salt in a small bowl and stir to combine. Alternatively, you could use a mortar and pestle to combine the ingredients. Taste and adjust seasoning with more salt, more lemon juice or more oil to make the consistency looser. Set aside.
For the green beans
- Bring a large pot of salted water to a boil and set aside a bowl of ice water nearby (3 cups water with 1 cup ice). Once the water is boiling, add the green beans to the boiling water and blanch for 4 minutes. After 4 minutes, remove the beans from the boiling water and immediately place them into the ice water to cool, about 30 seconds to 1 minute. Drain the beans and set aside on a towel and pat to dry.
For the cod
- Setup the breading stations - In one shallow bowl add the flour. / In another shallow bowl whisk the egg. / In a final bowl mix together the almond flour, panko breadcrumbs, ground paprika, salt, pepper and garlic powder.
- Season the cod filets with salt and pepper on both sides. Then, working with one cod filet at a time, dredge in the flour and gently shake off any excess. Then dip the cod filet in the whisked egg and let any excess egg drip off. Finally coat the cod in the almond flour - breadcrumbs mixture, pressing gently to adhere the breadcrumbs to each side of the cod. Add the breaded cod to a parchment lined sheet pan or plate.
- Set a 10-12 inch nonstick pan or skillet over medium-low heat and add the slivered almonds. Toast, stirring often until just golden brown. Set aside in a bowl.
- To a 10-12 inch nonstick pan or skillet, add avocado oil about 1/4 inch and turn to medium heat. Once the oil begins to shimmer, add all of the breaded cod filets to the pan, spaced evenly apart. Pan fry for 5 minutes and then gently flip the cod and turn the heat to medium-low. Fry for 5 more minutes or until cooked through to 145F.
- Set finished filets on a paper towel lined plate.
Assemble the dish
- Set aside ¼ cup of the gremolata.Mix the green beans with the remaining gremolata and the toasted slivered almonds.Divide the green beans between 4 plates, top with a filet of cod and then top each filet with 1 tbsp each of gremolata.
Notes
- If green beans aren't for you, try another green vegetable of your liking.
- Substitute the feta with dairy-free feta if desired.
Nutrition Information
Show Details
Calories
572kcal
(29%)
Carbohydrates
27.5g
(9%)
Protein
42.9g
(86%)
Fat
34.3g
(53%)
Saturated Fat
6.8g
(34%)
Polyunsaturated Fat
4.4g
(26%)
Monounsaturated Fat
18.4g
(92%)
Cholesterol
141.4mg
(47%)
Sodium
959.7mg
(40%)
Fiber
7.4g
(30%)
Sugar
6.9g
(14%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 572 kcal
% Daily Value*
| Calories | 572kcal | 29% |
| Carbohydrates | 27.5g | 9% |
| Protein | 42.9g | 86% |
| Fat | 34.3g | 53% |
| Saturated Fat | 6.8g | 34% |
| Polyunsaturated Fat | 4.4g | 26% |
| Monounsaturated Fat | 18.4g | 92% |
| Cholesterol | 141.4mg | 47% |
| Sodium | 959.7mg | 40% |
| Fiber | 7.4g | 30% |
| Sugar | 6.9g | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
4 reviews
Excellent
Other Recipes
You'll Also Love
