Pan-roasted Tequila-Lime Cod

Gluten Free
Dairy Free
Low Fod Map
Health score
22%
Pan-roasted Tequila-Lime Cod
45 min.
2
305kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  • 12 ounce filets 
  • tablespoons cilantro leaves fresh chopped
  • tablespoons juice of lime fresh
  • tablespoons olive oil extra-virgin
  • servings sea salt 
  • small serrano chile seeded chopped
  • tablespoons tequila 

Equipment

  • frying pan
  • oven

Directions

  1. Pat fillets dry, and sprinkle lightly with salt and pepper.
  2. Heat oil in a cast iron or oven-safe skillet over high heat. Sear cod on one side 2 to 3 minutes.
  3. Remove from heat, and pour tequila into the pan. Swirl tequila around the fish, and quickly light liquid with a long match or lighter. Allow to flame 10 seconds.
  4. Turn the fillets over, and sprinkle with lime juice and serrano chile. Roast at 425 for 6 to 8 minutes or until flaky and opaque.
  5. Remove from oven, and sprinkle with cilantro.
  6. Wine note: A lovely, all-purpose wine to pair with this cod recipe is the Chateau Ste. Michelle 2004 Horse Heaven Sauvignon Blanc ($18). If you want to expand your vino repertoire, try Drylands Estate Sauvignon Blanc, 2004, Marlborough, New Zealand ($18), recommended by Michael Flynn, wine director and sommelier for Kinkead's Restaurant in Washington, D.C.

Nutrition Facts

Calories305kcal
Protein45.62%
Fat51.13%
Carbs3.25%

Properties

Glycemic Index
39.5
Glycemic Load
0.01
Inflammation Score
-4
Nutrition Score
13.721304258575%

Flavonoids

Eriodictyol
0.49mg
Hesperetin
2.02mg
Naringenin
0.09mg
Apigenin
0.01mg
Luteolin
0.14mg
Quercetin
0.81mg

Nutrients percent of daily need

Calories:304.82kcal
15.24%
Fat:15.17g
23.34%
Saturated Fat:2.16g
13.5%
Carbohydrates:2.17g
0.72%
Net Carbohydrates:1.94g
0.7%
Sugar:0.5g
0.55%
Cholesterol:73.14mg
24.38%
Sodium:287.03mg
12.48%
Alcohol:5.01g
100%
Alcohol %:2.81%
100%
Protein:30.46g
60.92%
Selenium:56.35µg
80.49%
Phosphorus:350.6mg
35.06%
Vitamin B12:1.55µg
25.8%
Vitamin B6:0.44mg
22.07%
Vitamin E:3.19mg
21.24%
Potassium:741.87mg
21.2%
Vitamin B3:3.59mg
17.97%
Magnesium:57.17mg
14.29%
Vitamin C:9.91mg
12.01%
Vitamin D:1.53µg
10.21%
Vitamin K:10.49µg
9.99%
Vitamin B1:0.14mg
9.19%
Vitamin B2:0.12mg
6.93%
Zinc:0.8mg
5.34%
Iron:0.8mg
4.42%
Folate:15.11µg
3.78%
Calcium:31.67mg
3.17%
Copper:0.06mg
3.16%
Vitamin B5:0.3mg
2.98%
Vitamin A:134.94IU
2.7%
Manganese:0.05mg
2.64%
Source:My Recipes