Pan Grilled Cod
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
2 cod fillets2 T flour1 tsp garlic powder2 tsp dried basil2 tsp oregano
Wash fillets and pat dry
Combine other ingredients in a large plastic bag and shake to mix.
Add fillets to bag and coat lightly with flour mix.
Heat a 10-inch frying pan (I actually have a grill pan that
works really well) over medium-high heat and spray
with cooking spray.
Remove fillets from bag, shake lightly, and add to pan.
Cook until edges are opaque (3-4 minutes depending on
fillet thickness) then turn and continue cooking on other
side until done, another 3-4 minutes. Serve immediately.
Serving Size: Makes 2 servings
Number of Servings: 2
Recipe submitted by SparkPeople user MAGGIESINGS.
Combine other ingredients in a large plastic bag and shake to mix.
Add fillets to bag and coat lightly with flour mix.
Heat a 10-inch frying pan (I actually have a grill pan that
works really well) over medium-high heat and spray
with cooking spray.
Remove fillets from bag, shake lightly, and add to pan.
Cook until edges are opaque (3-4 minutes depending on
fillet thickness) then turn and continue cooking on other
side until done, another 3-4 minutes. Serve immediately.
Serving Size: Makes 2 servings
Number of Servings: 2
Recipe submitted by SparkPeople user MAGGIESINGS.
Nutritional Info Amount Per Serving
- Calories: 132.4
- Total Fat: 1.0 g
- Cholesterol: 42.3 mg
- Sodium: 82.7 mg
- Total Carbs: 8.0 g
- Dietary Fiber: 1.0 g
- Protein: 21.9 g
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