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cod done 1Fish is always a healthy and popular menu option and becomes even more popular during the Lenten season. Lent or not, this is a recipe I use all the time for lots of different types of fish. Cod is delicious, affordable, and available everywhere.  Cod is a bit sweet and makes a delicious main-dish or is good on a fish sandwich. Either way, this recipes makes a crispy fish that is packed with satisfying flavor. The recipe makes four servings but is easily cut down or doubled. I like to pan fry this fish but a baked option is listed as well. Enjoy good fish!

 

4 portions of firm, wild-caught cod, 4 – 6 ounces each.

1-cup fat-free milk, divided

1 egg

crusted cod½ cup flour

1-cup panko crumbs

¾ teaspoon dill weed

½ teaspoon black pepper

½ teaspoon celery salt

1 tablespoon grated lemon zest

juice of half a lemon

peanut or canola oil for pan frying*

 

Rinse and pat dry fish portions. In shallow dish mix panko crumbs, dill weed, black pepper, celery salt and lemon zest. Set aside.

pan fry codIn second shallow dish mix the egg and ½ cup milk.

In yet another bowl pour ½ up milk. Place flour on a plate.

Heat a thin layer of oil in sauté pan. Heat on medium to medium-high heat.

While oil is heating place all four pieces of cod in the ½ cup of milk. Turn once or twice to moisten. Dredge each piece in the flour. Immediately dip in the egg mixture and place in panko crumbs. Press crumbs onto fish to coat evenly. Place cod in heated oil. Repeat with all the portions. Pan-fry until golden, about 4 minutes, and turn, adding more oil if needed. Pan-fry until lightly golden. Gently remove fish to baking tray lined with parchment paper and place in 325˚ oven 3 – 5 minutes.

Drizzle a bit of lemon juice on each portion prior to serving.

cod one+

 

*If you choose to bake your fish and not pan-fry, preheat your oven to 400˚. Line a baking sheet with parchment paper and spray the paper with a good coating of cooking spray. Coat each piece as directed and place on prepared tray. Bake 5 minutes. Spray each portion with cooking spray and gently turn the fish portions. Bake an additional 4 – 5 minutes. Serve with drizzled lemon juice.

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