Garlic-Crusted Cod Fish

This recipe comes from The Black Dog Summer on the Vineyard Cookbook. Just buy the codfish and you probably have everything else at home. Such a simple fish recipe and it packs a lot of flavor.

1

Tbs

unsalted butter, plus a little more to oil roasting pan

2

Tbs

extra virgin olive oil

6

each

garlic cloves, chopped

1

cup

breadcrumbs (I use seasoned)

1/4

cup

parsley, chopped

1/4

tsp

kosher salt

1/4

tsp

fresh ground black pepper

1

egg, beaten

2

lbs

boneless cod fish fillets, 1 inch thick and cut into 4 pieces

4

Each

lemon wedges, for serving

1

Preheat oven to 400 degrees F.

2

Heat butter and oil in a saucepan over low heat and add the garlic for one minute to soften, not brown.

3

Remove pan from heat and add the bread crumbs, parsley, salt and pepper.

4

Mix to moisten the crumbs and seasonings.

5

Dredge each fish fillet in the beaten egg first.

6

Then dredge each fish fillet into the crumb mixture.

7

Place the coated fish fillets in an oiled roasting pan for the oven.

8

Bake the fillets in the preheated oven for about 10 to 12 minutes, until the crust is golden brown. The fish inside should be flaky. Use a fork to make sure the fish flakes and is done.

9

Serve with lemon wedges.

Servings: 8.9

Cooking Times

Preparation Time: 15 minutes

Cooking Time: 12 minutes

Total Time: 27 minutes

Nutrition Facts

Serving size: 1 serving (5 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories

207.3

Calories From Fat (27%)

56.74

% Daily Value

Total Fat 6.42g

10%

Saturated Fat 1.34g

7%

Cholesterol 78.35mg

26%

Sodium 373.99mg

16%

Potassium 606.18mg

17%

Total Carbohydrates 10.9g

4%

Fiber 1.23g

5%

Sugar 0.81g

 

Protein 25.87g

52%

Recipe Type: Cod, Fish, food.com, High Protein, Low Carb, Main Dish, Oven, Seafood

Source

Web Page: http://www.food.com/recipe/garlic-crusted-cod-fish-369973

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