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Cod Fish Fried and Broiled

 

Cod fish
Cod Fish
ling cod
Ling Cod


Frying fish without a non-stick skillet is difficult. The fish tends to stick to the pan, and falls apart in pieces when you try to flip it. Cod fish is no exception. I have found that ling cod is the best cod fish for holding together while frying. However, the delicious aspect of this recipe is the low sodium sauce that goes over the fish just before it is broiled. Even if the fish falls apart while being fried, it will still make a tasty meal once it is topped with the sauce and briefly broiled. This recipe is for those who cook without a non-stick skillet and who love fried cod fish.

2 servings: 250 mg. sodium per serving

Ingredients

Non-stick cooking spray that will take medium high heat
2 Tablespoons healthy oil
2 (1/4 pound each) thin, firm cod fish fillets (1/2 inch at thickest point)
4 teaspoons low sodium grated Parmesan cheese
4 teaspoons lower sodium mayonnaise
1 teaspoon unsalted butter, softened
1 teaspoon fresh lemon juice
1/4 teaspoon black pepper
1/8 teaspoon salt

Prep. Instructions

1. Mix Parmesan cheese and next 5 ingredients in a bowl.

2. Pat fish very dry with a towel.

3. Have all other ingredients on hand.

Cooking Instructions

1. Spray the unheated bottom of a 9-inch skillet with the non-stick cooking spray that will take medium high heat.

2. Heat the sprayed 9-inch skillet over medium high heat. Add the 2 Tablespoons healthy oil. Turn heat down to medium.

3. Place fish fillets in the skillet. Cook for 5 minutes. Turn fish over and cook for 5 more minutes, or until fish flakes easily with a fork.

4. Transfer fish to a shallow, ungreased baking sheet. Top with cheese mixture. (If fish has fallen apart when turned, transfer fully cooked pieces to the baking sheet and press pieces together in the shape of the original fillets. Spread cheese mixture gently over the top of the newly formed fillets.)

5. Broil in toaster oven for about 2 to 3 minutes, until topping is bubbly and lightly browned. Serve.

 

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