Publix Aprons

Pan-Fried Cod

Pan-Fried Cod
Servings:
4
Total Time:
15 minutes

Ingredients

1 1/2 lb cod fillets
1/4 cup flour
1 egg, beaten
1 cup panko bread crumbs
1/4 cup canola oil
1/4 teaspoon kosher salt
1/4 teaspoon pepper
1 lemon, optional

Steps

  1. Preheat large sauté pan on medium. Dip fish in flour (coating both sides), then dip into egg (allowing excess to drip off), and coat with panko.
  2. Place oil in pan, then add fish; cook 4–5 minutes on each side and until crust is golden and fish separates easily. Drain on paper towels and season with salt and pepper. Serve with lemon, if desired.
Always check fish for bones and cook to an internal temperature of 145°F.

Other Preparation Methods

  • Sauté: Preheat large sauté pan on medium. Place 2 tablespoons garlic herb butter in pan, then add 1 1/2 lb cod; cook 2–3 minutes on each side and until opaque and separates easily. Squeeze lemon juice over fish.
  • Bake: Preheat oven to 400°F. Place 1 1/2 lb cod in foil pouch with 1 tablespoon butter, 1/4 teaspoon salt, 1 tablespoon fresh chopped parsley, and 1/2 cup fresh diced tomatoes; bake 8–10 minutes and until opaque and separates easily.

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Nutritional Information

CALORIES (per 1/4 recipe) 320kcal; FAT 16.00g; SAT FAT 1.50g; TRANS FAT 0.00g; CHOL 115mg; SODIUM 550mg; CARB 16g; FIBER 0.00g; SUGARS 1g; PROTEIN 26g; CALC 2%; VIT A 2%; VIT C 0%; IRON 6%

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