Pan-Fried Cod with Slaw

Health score
33%
Pan-Fried Cod with Slaw
33 min.
4
649kcal

Suggestions

Ingredients

  • tablespoons apple cider vinegar 
  • small carrots shredded
  • 0.3 teaspoon cayenne pepper 
  • 0.3 teaspoon celery seeds 
  • 24 ounce cod 
  • large eggs 
  • 0.3 cup flour all-purpose
  •  gala apple julienned
  • cups light-green cabbage thinly sliced
  • servings kosher salt 
  • servings kosher salt and pepper freshly ground
  • 0.5 cup mayonnaise 
  • 0.5 cup milk 
  • 0.3 cup saltines crushed
  • bunch scallions white green thinly sliced
  • tablespoon sugar 
  • servings vegetable oil for shallow frying
  • tablespoon whole-grain mustard plus more for serving

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Whisk the mayonnaise, vinegar, mustard, sugar, caraway seeds, 1 1/2 teaspoons salt, and pepper to taste in a large bowl. Toss in the cabbage, carrot, apple and scallions; cover and refrigerate.
  2. Whisk the egg and milk in a medium bowl; add the cod and set aside to soak.
  3. Mix the flour, cracker meal, cayenne pepper and a pinch of salt on a plate.
  4. Heat 1 inch of oil in a heavy-bottomed skillet over medium-high heat.
  5. Remove the fish from the milk mixture and dredge in the flour mixture, turning to coat. Fry in the hot oil until golden, 2 to 4 minutes per side.
  6. Transfer to a paper-towel-lined plate to drain; season with salt and pepper.
  7. Serve with the slaw and extra mustard.
  8. Photograph by Antonis Achilleos

Nutrition Facts

Calories649kcal
Protein24.68%
Fat56.23%
Carbs19.09%

Properties

Glycemic Index
122.98
Glycemic Load
12.19
Inflammation Score
-9
Nutrition Score
32.337826438572%

Flavonoids

Cyanidin
0.71mg
Peonidin
0.01mg
Catechin
0.59mg
Epigallocatechin
0.12mg
Epicatechin
3.43mg
Epigallocatechin 3-gallate
0.09mg
Apigenin
0.18mg
Luteolin
1.13mg
Kaempferol
0.36mg
Quercetin
2.79mg

Nutrients percent of daily need

Calories:649.18kcal
32.46%
Fat:41.02g
63.11%
Saturated Fat:7.55g
47.17%
Carbohydrates:31.33g
10.44%
Net Carbohydrates:26.45g
9.62%
Sugar:13.69g
15.21%
Cholesterol:146.97mg
48.99%
Sodium:809.1mg
35.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.51g
81.03%
Vitamin K:170.44µg
162.32%
Selenium:81.98µg
117.12%
Vitamin C:42.52mg
51.54%
Vitamin B12:3µg
50.04%
Vitamin A:2465.45IU
49.31%
Phosphorus:412.4mg
41.24%
Vitamin B3:8.15mg
40.74%
Vitamin D:5.91µg
39.43%
Folate:128.12µg
32.03%
Potassium:901.56mg
25.76%
Vitamin B6:0.5mg
25.19%
Vitamin E:3.37mg
22.47%
Manganese:0.45mg
22.42%
Vitamin B2:0.36mg
21.29%
Vitamin B1:0.31mg
20.57%
Fiber:4.88g
19.51%
Magnesium:75.5mg
18.87%
Iron:2.86mg
15.89%
Vitamin B5:1.56mg
15.55%
Calcium:125.16mg
12.52%
Copper:0.21mg
10.71%
Zinc:1.3mg
8.69%