Crisp Cod With Soy-ginger Dipping Sauce Recipe

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Crisp Cod With Soy-ginger Dipping Sauce
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Ingredients
14
Count
Nutrition
351
Calories
Total time
30
Minutes
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Ingredients:

Directions:

  1. In a small bowl, mix 1 tablespoon of the ginger, the soy sauce, vinegar, 2 tablespoons water and about a quarter of the scallions; set aside.
  2. Rinse the cod and pat dry with paper towels; season both sides lightly with salt and pepper; put the flour on a paper plate; put the egg whites in a medium bowl and whisk until a thick foam forms on the surface; add garlic, chiles and remaining ginger and scallions to the egg whites and mix well.
  3. Heat the oil in a large nonstick skillet over medium heat; dredge each piece of cod on both sides in the flour, then coat with the egg white mixture, using your hands to press the scallions and chiles onto the fish; transfer to a plate.
  4. When the oil is hot, add the cod, spacing the pieces evenly (you may need to cook in two batches), you don't want them too close to each other or they'll steam instead of getting crisp; raise the heat to medium high; turn the fish over after 3 minutes; reduce the heat to medium and cook until the fish is firm to the touch and flakes apart easily when pierced with a fork, about another 4 minutes.
  5. Serve immediately with the dipping sauce and the lime wedges on the side.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 350.86 Kcal (1469 kJ)
Calories from fat 97.87 Kcal
% Daily Value*
Total Fat 10.87g 17%
Cholesterol 79.93mg 27%
Sodium 2318.59mg 97%
Potassium 683.72mg 15%
Total Carbs 25.99g 9%
Sugars 2.62g 10%
Dietary Fiber 3.77g 15%
Protein 35.12g 70%
Vitamin C 40.5mg 67%
Iron 2.2mg 12%
Calcium 97.9mg 10%
Amount Per 100 g
Calories 105.77 Kcal (443 kJ)
Calories from fat 29.5 Kcal
% Daily Value*
Total Fat 3.28g 17%
Cholesterol 24.09mg 27%
Sodium 698.94mg 97%
Potassium 206.11mg 15%
Total Carbs 7.84g 9%
Sugars 0.79g 10%
Dietary Fiber 1.14g 15%
Protein 10.59g 70%
Vitamin C 12.2mg 67%
Iron 0.7mg 12%
Calcium 29.5mg 10%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.2
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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