Directions:
- Preheat oven to 500 degrees. (not broil).
- Heat a 10-inch pan on med-high.
- Dredge the top side of the cod with flour.
- Add olive oil to the pan and heat until a pinch of flour sizzles when dropped in pan.
- Cook the Cod, flour side down, until brown about 3-4 minutes.
- Turn it and season with salt & pepper.
- Add garlic, wine, parsley and scallions.
- Immediately put the pan in oven and bake until cod is done. about 5-7 mins.
- When the cod begins to gape (its sections separate).
- When its done it is opaque throughout and will offer no resistance to a thin-bladed knife; avoid overcooking.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 64.82 Kcal (271 kJ) | ||
| Calories from fat | 42.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.68g | 7% | |
|---|---|---|---|
| Cholesterol | 9.09mg | 3% | |
| Sodium | 60.23mg | 3% | |
| Potassium | 68.07mg | 1% | |
| Total Carbs | 0.76g | 0% | |
| Sugars | 0.16g | 1% | |
| Dietary Fiber | 0.12g | 0% | |
| Protein | 3.02g | 6% | |
| Vitamin C | 2.3mg | 4% | |
| Iron | 0.1mg | 1% | |
| Calcium | 7mg | 1% | |
| Amount Per 100 g | |||
| Calories | 171.16 Kcal (717 kJ) | ||
| Calories from fat | 111.28 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.36g | 7% | |
|---|---|---|---|
| Cholesterol | 23.99mg | 3% | |
| Sodium | 159.04mg | 3% | |
| Potassium | 179.74mg | 1% | |
| Total Carbs | 2.01g | 0% | |
| Sugars | 0.42g | 1% | |
| Dietary Fiber | 0.3g | 0% | |
| Protein | 7.99g | 6% | |
| Vitamin C | 6mg | 4% | |
| Iron | 0.3mg | 1% | |
| Calcium | 18.5mg | 1% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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