Pan Grilled Cod
Nutritional Info
- Servings Per Recipe: 2
- 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
View full nutritional breakdown of Pan Grilled Cod calories by ingredient
Introduction
Easy, tasty fish recipe Easy, tasty fish recipeNumber of Servings: 2
Ingredients
-
2 cod fillets
2 T flour
1 tsp garlic powder
2 tsp dried basil
2 tsp oregano
Directions
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.
Member Ratings For This Recipe
-
ALVERSTONE14586
