Pan Fried Cod with Asian Dressing Recipe

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Ingredients:

Serving

60 ml light soy sauce
40 ml rice wine vinegar
1 pinch five-spice powder
40 ml sesame oil (original recipe uses double this but i think it kills the flavour of the fish)
salt and pepper
1 bunch spring onion, finely shredded
1 red chile, very finely chopped
6 blue-eye cod fish fillets (175-225g each)
plain flour, seasoned with
salt and pepper , for dusting
1 tbsp butter

Directions:

To make the dressing, boil the soy sauce, vinegar and 5 spice powder together.
Remove from the heat, mix in the sesame oil and season with salt and pepper.
Set aside.
Mix the spring onions with the chilli.
Lightly coat the fish fillets with seasoned flour.
Heat the knob of butter in a fry pan and cook for about 3-4 minutes on each side (depending on thickness) until cooked.
Reheat the dressing and add the onions and chilli-cook for 1-2 minutes more.
Serve the fish with the dressing spooned over.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	92.54 Kcal (387 kJ)
Calories from fat	78.06 Kcal
		% Daily Value*
Total Fat	8.67g	13%
Cholesterol	5.09mg	2%
Sodium	706.81mg	29%
Potassium	34.81mg	1%
Total Carbs	2.08g	1%
Sugars	0.4g	2%
Dietary Fiber	0.3g	1%
Protein	2.12g	4%
Vitamin C	0.5mg	1%
Iron	0.3mg	2%
Calcium	4.8mg	0%

Amount Per 100 g
Calories	146.24 Kcal (612 kJ)
Calories from fat	123.35 Kcal
		% Daily Value*
Total Fat	13.71g	13%
Cholesterol	8.04mg	2%
Sodium	1116.96mg	29%
Potassium	55.01mg	1%
Total Carbs	3.28g	1%
Sugars	0.63g	2%
Dietary Fiber	0.47g	1%
Protein	3.35g	4%
Vitamin C	0.8mg	1%
Iron	0.4mg	2%
Calcium	7.6mg	0%

* 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

2.5

Points
3

PointsPlus

Good Points

saturated fat free,
low cholesterol

Bad Points

High in Sodium

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