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Pan-Fried Cod with Slaw

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Submitted by happyzhangbo

It is a very great recipe, cod mix with slaw, perfect combination, the nutrition is enough.

YIELD

4 servings

PREP

22 min

COOK

8 min

READY

30 min

Ingredients

For the slaw
½ 118
CUP ML MAYONNAISE
2 3E+1
TABLESPOONS ML APPLE CIDER VINEGAR
1 15
TABLESPOON ML WHOLE-GRAIN MUSTARD
plus more for serving *
1 15
TABLESPOON ML SUGAR
½ 2.5
TEASPOON ML CARAWAY SEEDS
or celery seeds
1 1
X X KOSHER SALT
to taste *
1 1
X X BLACK PEPPER
freshly ground, to taste *
½ 0.5
EACH EACH CABBAGE
light-green, thinly sliced
1 1
SMALL SMALL CARROTS
shredded
1 1
EACH EACH APPLES
gala, julienned
1 1
BUNCH BUNCH SCALLIONS, SPRING OR GREEN ONIONS
white and green parts, thinly sliced *
For the fish
1 1
LARGE LARGE EGGS
½ 118
CUP ML MILK, LOW-FAT
6 173.4
OUNCES ML/G FISH, COD
r other white-fleshed fish fillets
79
79
CUP ML CRACKER MEAL
or crushed saltine crackers *
¼ 1.3
TEASPOON ML CAYENNE PEPPER
1 1
X X KOSHER SALT
to taste *
1 1
X X VEGETABLE OIL
for shallow frying *

Directions

Prepare the slaw:

Whisk the mayonnaise, vinegar, mustard, sugar, caraway seeds, 1½ teaspoons salt, and pepper to taste in a large bowl.

Toss in the cabbage, carrot, apple and scallions; cover and refrigerate.

Prepare the fish:

Whisk the egg and milk in a medium bowl; add the cod and set aside to soak.

Mix the flour, cracker meal, cayenne pepper and a pinch of salt on a plate.

Heat 1 inch of oil in a heavy-bottomed skillet over medium-high heat.

Remove the fish from the milk mixture and dredge in the flour mixture, turning to coat.

Fry in the hot oil until golden, 2 to 4 minutes per side.

Transfer to a paper-towel-lined plate to drain; season with salt and pepper.

Serve with the slaw and extra mustard.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 293g (10.3 oz)
Amount per Serving
Calories 275 39% from fat
 % Daily Value *
Total Fat 12g 19%
Saturated Fat 2g 11%
Trans Fat 0g
Cholesterol 80mg 27%
Sodium 292mg 12%
Total Carbohydrate 10g 10%
Dietary Fiber 5g 20%
Sugars g
Protein 27g
Vitamin A 49% Vitamin C 73%
Calcium 11% Iron 8%
* based on a 2,000 calorie diet How is this calculated?
Trans-fat Free, Good source of fiber
 

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