1. Pat cod fillets with paper towels to absorb excess moisture. In the meantime, preheat oven to 350°.
2. Dip each cod fillet in egg white and then coat both sides with bread crumbs.
3. Heat vegetable oil over medium-high heat in a cast-iron skillet. Once oil is hot, add cod fillets to skillet and cook until bread crumb coating is golden brown on both sides.
4. Once the fillets are browned on both sides, place entire cast-iron skillet into the preheated oven for 7-15 minutes (depending on size of fillets). Cook until fillets are cooked through and flake easily with a fork. Serve immediately.
While you do not have to use a cast-iron skillet for this recipe, you do need to use a skillet that can be placed in the oven.
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|Serving Size: 1 Serving (159g)|
|Recipe Makes: 2 Servings|
|Calories from Fat: 35 (16%)|
|Amt Per Serving||% DV|
|Total Fat 3.9g||5 %|
|Saturated Fat 0.6g||3 %|
|Monounsaturated Fat 1.5g|
|Polyunsanturated Fat 1.3g|
|Cholesterol 48.8mg||15 %|
|Sodium 286.3mg||10 %|
|Potassium 548.2mg||14 %|
|Total Carbohydrate 19.6g||6 %|
|Dietary Fiber 1.2g||5 %|
|Sugars, other 18.3g|
|Protein 25.6g||37 %|
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Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 223
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