Crispy Oven-Fried Cod

Dairy Free
Health score
19%
Crispy Oven-Fried Cod
25 min.
4
553kcal

Suggestions


Are you ready to indulge in a delicious meal that's both satisfying and easy to prepare? Our Crispy Oven-Fried Cod is the perfect option for lunch, dinner, or any time you crave a flavorful, healthy dish. This delightful recipe showcases the tender and flaky texture of cod, complemented by a crunchy coating that’s completely dairy-free. In just 25 minutes, you can transform ordinary fish fillets into a gourmet dish that will impress your family and friends.

Imagine sinking your teeth into perfectly seasoned cod, enveloped in a golden, crunchy crust made from a delightful blend of bread crumbs and cornmeal, with just a hint of cayenne for a spicy kick. And the best part? This dish is as healthy as it is delicious, boasting a caloric breakdown filled with protein, balanced fats, and wholesome carbohydrates. Serve it alongside vibrant lemon wedges and a dollop of dairy-free tartar sauce for an extra burst of flavor that complements the fish beautifully.

Whether you're a busy parent looking to whip up something quick or a culinary enthusiast seeking to expand your repertoire, this Crispy Oven-Fried Cod is the ideal recipe for you. It brings together simplicity, health, and taste in a way that will leave everyone asking for seconds. Dive in and enjoy a meal that’s not just good for you, but also simply irresistible!

Ingredients

  • 0.3 teaspoon cayenne 
  • 0.8 cup bread crumbs dry
  • large eggs lightly beaten
  • 24 oz scrod fillet (3/)
  • teaspoon salt 
  • servings accompaniment: lemon wedges and tartar sauce 
  • tablespoons vegetable oil 
  • 0.8 cup cornmeal yellow

Equipment

  • frying pan
  • oven
  • ziploc bags

Directions

  1. Preheat oven to 500°F.
  2. Combine bread crumbs, cornmeal, salt, and cayenne in a large sealable plastic bag and shake to mix.
  3. Season fish with salt and pepper on both sides and, working with 1 piece at a time, put fish in bag and shake to coat well with crumbs. Dip fish in eggs, then shake in crumbs again to coat.
  4. Transfer fish to a plate.
  5. Heat 3 tablespoons oil in a 12-inch heavy ovenproof skillet (preferably cast-iron) over high heat until hot but not smoking, then fry fish until undersides are golden brown, about 1 minute. Turn over, add remaining 3 tablespoons oil, and cook 1 minute more. Put skillet in upper third of oven and bake until fish is just cooked through, about 5 minutes.

Nutrition Facts

Calories553kcal
Protein28.67%
Fat44.43%
Carbs26.9%

Properties

Glycemic Index
25.13
Glycemic Load
12.98
Inflammation Score
-6
Nutrition Score
22.950434892074%

Nutrients percent of daily need

Calories:552.54kcal
27.63%
Fat:26.93g
41.43%
Saturated Fat:4.71g
29.43%
Carbohydrates:36.69g
12.23%
Net Carbohydrates:32.94g
11.98%
Sugar:1.87g
2.08%
Cholesterol:166.21mg
55.4%
Sodium:864.85mg
37.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.11g
78.22%
Selenium:70.89µg
101.27%
Phosphorus:495.82mg
49.58%
Vitamin K:39.76µg
37.87%
Vitamin B6:0.66mg
33.16%
Vitamin B12:1.84µg
30.69%
Vitamin B1:0.43mg
28.34%
Vitamin B3:5.62mg
28.1%
Potassium:876mg
25.03%
Magnesium:98.3mg
24.58%
Vitamin E:3.2mg
21.34%
Manganese:0.41mg
20.74%
Vitamin B2:0.34mg
19.74%
Iron:2.97mg
16.53%
Zinc:2.31mg
15.41%
Fiber:3.75g
15.01%
Folate:55.64µg
13.91%
Vitamin D:2.03µg
13.54%
Copper:0.19mg
9.53%
Vitamin B5:0.93mg
9.33%
Calcium:80.87mg
8.09%
Vitamin A:256.7IU
5.13%
Vitamin C:1.82mg
2.21%
Source:Epicurious