Pan-Fried Cod with Slaw
It is a very great recipe, cod mix with slaw, perfect combination, the nutrition is enough.
Yield
4 servingsPrep
22 minCook
8 minReady
30 minTrans-fat Free, Good source of fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| For the slaw | |||
| ½ | cup |
mayonnaise
|
|
| 2 | tablespoons |
apple cider vinegar
|
|
| 1 | tablespoon |
whole-grain mustard
plus more for serving |
*
|
| 1 | tablespoon |
sugar
|
|
| ½ | teaspoon |
caraway seeds
or celery seeds |
|
| 1 | x |
kosher salt
to taste |
*
|
| 1 | x |
black pepper
freshly ground, to taste |
*
|
| ½ | each |
cabbage
light-green, thinly sliced |
|
| 1 | small |
carrots
shredded |
|
| 1 | each |
apples
gala, julienned |
|
| 1 | bunch |
scallions, spring or green onions
white and green parts, thinly sliced |
*
|
| For the fish | |||
| 1 | large |
eggs
|
|
| ½ | cup |
milk, low-fat
|
|
| 6 | ounces |
fish, cod
r other white-fleshed fish fillets |
|
| ⅓ | cup |
whole-wheat flour
|
|
| ⅓ | cup |
cracker meal
or crushed saltine crackers |
* |
| ¼ | teaspoon |
cayenne pepper
|
|
| 1 | x |
kosher salt
to taste |
*
|
| 1 | x |
vegetable oil
for shallow frying |
*
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| For the slaw: | |||
| 118 | ml |
mayonnaise
|
|
| 3E+1 | ml |
apple cider vinegar
|
|
| 15 | ml |
whole-grain mustard
plus more for serving |
*
|
| 15 | ml |
sugar
|
|
| 2.5 | ml |
caraway seeds
or celery seeds |
|
| 1 | x |
kosher salt
to taste |
*
|
| 1 | x |
black pepper
freshly ground, to taste |
*
|
| 0.5 | each |
cabbage
light-green, thinly sliced |
|
| 1 | small |
carrots
shredded |
|
| 1 | each |
apples
gala, julienned |
|
| 1 | bunch |
scallions, spring or green onions
white and green parts, thinly sliced |
*
|
| For the fish: | |||
| 1 | large |
eggs
|
|
| 118 | ml |
milk, low-fat
|
|
| 173.4 | ml/g |
fish, cod
r other white-fleshed fish fillets |
|
| 79 | ml |
whole-wheat flour
|
|
| 79 | ml |
cracker meal
or crushed saltine crackers |
* |
| 1.3 | ml |
cayenne pepper
|
|
| 1 | x |
kosher salt
to taste |
*
|
| 1 | 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.
