Cod French

Product Wellness Keys
  • Fat Free
  • Fruits - Vegetables
  • Heart Healthy
  • Gluten Free
  • High Calcium
  • High Fiber
  • Lactose Free
  • Low Calorie
  • Low Fat
  • Low Sodium
  • Sugar Free
  • Vegan
  • Lean
  • Whole Grain
  • Diabetes
  • High Calorie
Read more about Wellness Keys
Nutritional Info
Each serving (1 fillet, 1/4 cup sauce) contains 280 calories, 6 g carbohydrate, (0 g fiber), 32 g protein, 14 g fat, (5 g saturated fat), 150 mg cholesterol, 220 mg omega-3 fats, and 320 mg sodium.
SAVE TO RECIPE BOX
  • Calories per Serving: 280
  • Servings: 4
  • Active Time: 15 minutes
  • Total Time to Make: 25 minutes
  • Cooking Technique: Pan Searing
Ingredients

Directions

  1. Preheat oven to 350 degrees. Put flour and eggs in separate shallow bowls.
     
  2. Season fillets with salt and pepper. Coat each well with flour. Dip in egg, turning to coat well.
     
  3. Heat oil in pan on MED-HIGH until oil faintly smokes. Add fillets, two at a time.
     
  4. Cook about 2-3 min, until edges are golden brown. Turn over; cook about 1 1/2 min.
     
  5. Place pan with cod in oven. Cook, about 10 min, until internal temp reaches 130 degrees (check by inserting thermometer halfway into thickest part of cod).
     
  6. Remove from oven. Transfer to clean serving platter; let rest 2 min. Serve with warmed sauce.
Chef Tips
This recipe works well with tilapia.

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