COD FILLET RECIPES PAN FRIED RECIPES

COD RECIPES | BBC GOOD FOOD

Cod recipes | BBC Good Food image

We love this flaky white fish and we've got the recipes to prove it. Cod is such a versatile ingredient, go beyond batter and try one of our easy ideas.

Provided by Good Food team

Number Of Ingredients 1

Ingredients

PAN-FRIED COD RECIPE WITH ORANGE AND SWISS CHARD - PUREWOW

Pan-Fried Cod Recipe with Orange and Swiss Chard - PureWow image

News flash: Cooking seafood doesn’t have to be tricky and time-consuming. This pan-fried cod with orange and Swiss chard goes from the fridge to the table in 30 minutes. Dinner has never been easier. In fact, you can totally whip this up on a Wednesday. (We believe in you.) RELATED: 35...

Provided by PureWow Editors

Total Time 30 minutes

Prep Time 10 minutes

Cook Time 20 minutes

Yield 4 servings

Number Of Ingredients 10

Ingredients

Four 6-ounce cod fillets
Salt and freshly ground black pepper
1 cup all-purpose flour
½ teaspoon cayenne pepper
4 tablespoons extra-virgin olive oil
1 red onion, thinly sliced
1 orange, halved and thinly sliced
¼ cup chopped fresh parsley, plus more for garnish
2½ cups chopped Swiss chard
Orange wedges, for serving

Steps:

1. Season each cod fillet on both sides with salt and pepper. Put the flour in a large bowl and stir in the cayenne pepper. Dredge each piece of cod thoroughly in the flour. 2. In a large saut� pan, heat the olive oil over medium heat. Add the cod and pan-fry until browned and fully cooked, about 3 to 4 minutes on each side. 3. Remove the cod from the pan and drain all but 1 tablespoon of oil. Add the onion and orange, and saut� until the onion is tender, 4 to 5 minutes. Stir in the parsley and Swiss chard, and cook until tender, 3 to 4 minutes more. 4. Transfer each piece of cod to a plate and divide the onion, orange and Swiss chard mixture evenly among the plates. Garnish with more parsley and orange wedges. Serve immediately.

Nutrition Facts : Calories 408 calories, CarbohydrateContent 32 grams carbohydrate, FatContent 15 grams fat, ProteinContent 35 grams protein, SugarContent 5 grams sugar

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