Directions:
- Peel green onion and julienne. Clean peppers, remove stems and seeds and cut into strips.
- Without peeling them, crush garlic cloves with broad side of chef's knife.
- Heat oil in large frying pan, add garlic cloves (still unpeeled) and fry until they start to turn golden. Transfer garlic to plate, peel and reserve.
- Add cod to pan and fry 3 minutes each side. If the skin is still on, it's very important not to fry the skin side first. Fry the side with no skin first. After frying remove from pan, place on plate.
- Add green onion and pepper to pan, add salt to taste and cook 12 minutes on med-low heat.
- Return fish to pan with any liquid on the plate (the fish will release some liquid while it sits), also return peeled garlic to pan and cook on medium-low heat for 1 minute.
- Serve fish and vegetables together.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 352.66 Kcal (1477 kJ) | ||
| Calories from fat | 315.27 Kcal | ||
| % Daily Value* | |||
| Total Fat | 35.03g | 54% | |
|---|---|---|---|
| Cholesterol | 0.47mg | 0% | |
| Sodium | 10.1mg | 0% | |
| Potassium | 347.46mg | 7% | |
| Total Carbs | 10.44g | 3% | |
| Sugars | 3.75g | 15% | |
| Dietary Fiber | 3.86g | 15% | |
| Protein | 2.27g | 5% | |
| Vitamin C | 145.2mg | 242% | |
| Iron | 0.1mg | 1% | |
| Calcium | 28.8mg | 3% | |
| Amount Per 100 g | |||
| Calories | 156.74 Kcal (656 kJ) | ||
| Calories from fat | 140.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.57g | 54% | |
|---|---|---|---|
| Cholesterol | 0.21mg | 0% | |
| Sodium | 4.49mg | 0% | |
| Potassium | 154.42mg | 7% | |
| Total Carbs | 4.64g | 3% | |
| Sugars | 1.67g | 15% | |
| Dietary Fiber | 1.71g | 15% | |
| Protein | 1.01g | 5% | |
| Vitamin C | 64.5mg | 242% | |
| Iron | 0.1mg | 1% | |
| Calcium | 12.8mg | 3% | |
* 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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