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Pan-Fried Cod with Slaw

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Recipe

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
Trans-fat Free, Good source of fiber

Ingredients

Amount Measure Ingredient Features
For the slaw
½ cup mayonnaise
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2 tablespoons apple cider vinegar
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1 tablespoon whole-grain mustard
plus more for serving
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1 tablespoon sugar
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½ teaspoon caraway seeds
or celery seeds
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1 x kosher salt
to taste
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1 x black pepper
freshly ground, to taste
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½ each cabbage
light-green, thinly sliced
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1 small carrots
shredded
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1 each apples
gala, julienned
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1 bunch scallions, spring or green onions
white and green parts, thinly sliced
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For the fish
1 large eggs
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½ cup milk, low-fat
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6 ounces fish, cod
r other white-fleshed fish fillets
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cup whole-wheat flour
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cup cracker meal
or crushed saltine crackers
*
¼ teaspoon cayenne pepper
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1 x kosher salt
to taste
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1 x vegetable oil
for shallow frying
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Ingredients

Amount Measure Ingredient Features
For the slaw:
118 ml mayonnaise
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3E+1 ml apple cider vinegar
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15 ml whole-grain mustard
plus more for serving
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15 ml sugar
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2.5 ml caraway seeds
or celery seeds
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1 x kosher salt
to taste
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1 x black pepper
freshly ground, to taste
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0.5 each cabbage
light-green, thinly sliced
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1 small carrots
shredded
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1 each apples
gala, julienned
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1 bunch scallions, spring or green onions
white and green parts, thinly sliced
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For the fish:
1 large eggs
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118 ml milk, low-fat
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173.4 ml/g fish, cod
r other white-fleshed fish fillets
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79 ml whole-wheat flour
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79 ml cracker meal
or crushed saltine crackers
*
1.3 ml cayenne pepper
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1 x kosher salt
to taste
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1 x vegetable oil
for shallow frying
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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 27539% 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?
 

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