Pan Fried Cod
Fall in love with this simple Cod recipe. The browned Cod is loaded with sauteed vegetables and fresh garlic.
Servings 6
Calories 249kcal
Ingredients
- 2 lb cod fillets
- Salt & pepper to taste
- 3/4 cup all-purpose flour
- 4 Tbsp Olive oil
- 2 garlic cloves minced
- 1 medium onion chopped
- 1 red bell pepper sliced
- 1 yellow bell pepper sliced
- 2 large carrots sliced
- 1/2 cup white wine
- 28 oz diced tomatoes
- 1/2 tsp chili flakes
- Salt & pepper to taste
Instructions
- Season the cod fillets with salt and pepper. Then dredge both sides of the fillets in flour.
- Fill a skillet with 4 Tbsp olive oil or enough to cover the bottom of the pan. Bring the oil to medium-high heat.
- Brown each fillet until almost completely done. Then set aside.
- In the same skillet, cook the minced garlic and chopped onion until translucent.
- Add the chopped bell peppers and carrots and sauté until tender.
- Add the white wine and cook over high heat for about 1 minute to let the alcohol cook out.
- Pour the diced tomatoes, chili flakes, salt, and pepper (to taste) over the sautéed vegetables. Cook covered over medium-low heat for about 10 minutes.
- Place the browned cod fillets back into the skillet and stir the vegetables over the fish. Cook covered over medium-low heat for another 15 minutes. Garnish with fresh parsley.
Nutrition
Calories: 249kcal | Carbohydrates: 24g | Protein: 30g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 65mg | Sodium: 115mg | Potassium: 1080mg | Fiber: 3g | Sugar: 6g | Vitamin A: 4322IU | Vitamin C: 78mg | Calcium: 84mg | Iron: 3mg