PAN FRIED COD
Simple pan fried cod with butter and lemon. This light and healthy dinner comes together in minutes. One of the best easy ways to cook fish!
Provided by Erin Clarke / Well Plated
Categories Main Course
Time 15m
Number Of Ingredients 7
Steps:
- Pat the cod fillets very dry. Season both sides with salt and pepper.
- Heat the oil a 10-inch or similar cast-iron or heavy-bottom skillet over medium-high heat. Once the oil is hot and shiny (but not yet smoking), gently lower the fish into the oil, moving away from your body with your motion in case the oil splatters. Lower the heat to medium.
- Let the fish cook undisturbed on the first side for 2 to 3 minutes, until the underside is nicely golden.
- Gently flip the cod over. A flexible, thin metal spatula (such as a fish spatula) works best. The cod might stick a bit at first, but work gently and firmly and you'll get it. Place the butter in the pan. With a spoon, spread the pat around the fish. Tilt the pan away from you so that the butter pools, then baste the fish with the butter a few times.
- Continue cooking on the other side until the fish is opaque, flakes easily with a fork, and reaches 145 degrees F on an instant read thermometer, about 2 additional minutes.
- Sprinkle with fresh herbs and squeeze the lemon over the top. Enjoy immediately, with an extra squeeze of lemon if desired.
Nutrition Facts : ServingSize 1 (of 2), Calories 331 kcal, Carbohydrate 5 g, Protein 31 g, Fat 21 g, SaturatedFat 5 g, Cholesterol 88 mg, Fiber 2 g, Sugar 1 g
DEVILED COD WITH WINTER GREENS
Provided by Food Network Kitchen
Categories main-dish
Time 30m
Yield 4 servings
Number Of Ingredients 12
Steps:
- Position a rack 6 inches from the heat source and preheat the broiler. Combine the panko and 1 tablespoon parsley on a plate. Combine the mayonnaise, mustard and cayenne in a small bowl. Season the cod on both sides with salt; brush the top with the mayonnaise mixture, then invert into the panko mixture, pressing to help it adhere.
- Drizzle a baking sheet with olive oil and top with the cod, panko-side up. Broil until the fish is just cooked through and the panko is crisp and golden, about 6 minutes.
- Meanwhile, heat a large pot or Dutch oven over medium-high heat. Add 3 tablespoons olive oil, then add the red onion and cook, stirring occasionally, until lightly browned, about 3 minutes. Add the escarole, kale, 1/2 teaspoon salt and a few grinds of pepper. Cook, stirring occasionally, until the greens are wilted, about 3 minutes. Stir in the lemon juice and the remaining 1 tablespoon parsley. Serve the cod with the greens and lemon wedges.
Nutrition Facts : Calories 381 calorie, Fat 18 grams, SaturatedFat 3 grams, Cholesterol 65 milligrams, Sodium 537 milligrams, Carbohydrate 20 grams, Fiber 6 grams, Protein 36 grams
SIMPLE SAUTEED MUSTARD GREENS
Provided by Sunny Anderson
Time 25m
Yield 6 servings
Number Of Ingredients 6
Steps:
- In a large pan with straight sides on medium heat add the oil. Add the garlic to the hot oil. Saute until garlic is softened and fragrant and has infused the oil.
- Add the mustard greens. Season the greens with salt, and pepper, and saute while tossing to wilt. Once wilted add the chicken stock and stir. Raise heat to a simmer, then lower and cook for about 5 minutes more.
- Stir in the ground mustard. Serve warm.
HOW TO MAKE CARIBBEAN FRIED (SAUTéED) SALT FISH
This seven-step recipe for Caribbean fried salt fish isn't deep-fried but sautéed and often served with rice, roti, or ground provisions.
Provided by Cynthia Nelson
Categories Appetizer Dinner Lunch Side Dish Sandwiches
Time 35m
Yield 4
Number Of Ingredients 8
Steps:
- Fold in green onions 1 minute before the dish is finished. Remove from heat and serve hot or at room temperature.
Nutrition Facts : Calories 266 kcal, Carbohydrate 10 g, Cholesterol 86 mg, Fiber 2 g, Protein 37 g, SaturatedFat 1 g, Sodium 4134 mg, Sugar 5 g, Fat 8 g, ServingSize 4 servings fried salt fish, UnsaturatedFat 0 g
SAUTEED MUSTARD GREENS
Steps:
- Coat a large saute pan with olive oil and put on medium-high heat. Toss in the garlic cloves and a pinch of crushed red pepper. Cook the garlic until it becomes golden brown and is very aromatic. Remove the garlic and discard.
- Add the mustard greens and season with salt, to taste. Cover and cook the greens until they are soft and wilted. Stir in the vinegar. Taste for seasoning and add salt, if needed. Transfer the greens to a serving bowl and serve.
COD WITH LEMON & PARSLEY CRUST & SUMMER GREENS
Never sure what to do with a fillet of fish? Make our posh (and healthy) take on a fish finger
Provided by Good Food team
Categories Dinner, Main course, Supper
Time 22m
Number Of Ingredients 7
Steps:
- Heat oven to 190C/fan 170C/gas 5. Tear the bread into pieces and put in a food processor with the parsley and lemon zest. Blitz to make rough crumbs.
- Lightly oil a shallow baking dish, then add the cod in one layer. Lightly brush the fish with oil, then press on the crumbs. Bake for 10-12 mins. Meanwhile, steam the vegetables until just tender, then toss in the remaining oil, mustard and lemon juice. Serve alongside the fish.
Nutrition Facts : Calories 317 calories, Fat 9 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 21 grams carbohydrates, Sugar 5 grams sugar, Fiber 5 grams fiber, Protein 40 grams protein, Sodium 0.66 milligram of sodium
SAUTÉED COD WITH MUSTARD GREENS
Steps:
- 1. Preheat the oven to 350 degrees. Meanwhile, make vinaigrette: Whisk olive oil together with lime juice, soy sauce, ginger and 1 teaspoon minced shallot until thoroughly combined. Set aside. 2. Make mustard greens: Heat 1 tablespoon canola oil in a large sauté pan over high heat. Add greens and cook, tossing, until wilted, about 2 minutes. Add garlic, small minced shallot and butter to pan. Sauté until aromatics soften, 2-3 minutes. If pan looks dry at any point, add a small splash of water. Once greens are tender and brightly colored, after about 5 minutes total, season with salt to taste. Set greens aside and keep warm. 3. Make fish: Set a large ovenproof sauté pan over medium heat. Pat cod dry and lightly season with salt and pepper. Pour remaining canola oil into the pan, and once oil begins to shimmer, lay the fillets, flat-sides down, into the hot pan. Once a thick golden crust forms on underside of cod, after about 5 minutes, transfer pan to oven. Roast until fish turns white all the way through, about 4 minutes. 4. Remove pan from oven and, securing the top of each fillet with your hand and the bottom with a fish spatula, gently flip fillets. Return pan to oven and roast fish 1 minute more. 5. To serve, divide mustard greens among four plates. Top greens with cod fillets. Whisk vinaigrette once more and spoon it around greens. Serve immediately.
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