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5
from 1 vote
Sautéed Cod Fish Recipe
Light, flaky cod fish
Prep Time
5
minutes
mins
Cook Time
7
minutes
mins
Total Time
12
minutes
mins
Course:
Fish, Main Course
Cuisine:
American
Diet:
Diabetic, Gluten Free, Halal
Servings:
2
Calories:
235
kcal
Author:
Lois Carter Crawford
Ingredients
2 6-
ounce
cod filets
2
tablespoons
olive or canola oil
1
teaspoon
butter
salt and pepper to taste
I use about ¼ teaspoon salt; ⅛ teaspoon pepper.
Instructions
Heat the oil and butter in a medium skillet over medium heat.
Add the cod to the pan when the oil is hot.
Sprinkle with salt and pepper.
Sauté for about 4-5 minutes until the fish is slightly turning brown.
Flip the fish to its other side and continue to sauté for 3-5 minutes.
The fish should be slightly browned, but still flaky when you test it with a fork.
Nutrition
Calories:
235
kcal
|
Protein:
20
g
|
Fat:
17
g
|
Saturated Fat:
2
g
|
Polyunsaturated Fat:
4
g
|
Monounsaturated Fat:
9
g
|
Trans Fat:
0.1
g
|
Cholesterol:
54
mg
|
Sodium:
77
mg
|
Potassium:
469
mg
|
Vitamin A:
108
IU
|
Vitamin C:
1
mg
|
Calcium:
19
mg
|
Iron:
0.4
mg