Seared Cod with Chive Butter Sauce

Health score
9%
Seared Cod with Chive Butter Sauce
60 min.
4
507kcal

Suggestions

Ingredients

  • tablespoon butter 
  • tablespoons butter cold
  • tablespoons chives chopped
  • 24 ounce filets 
  •  eggs for egg wash
  • sprig thyme leaves fresh
  • sprigs thyme leaves fresh
  • clove garlic smashed
  • tablespoons grapeseed oil 
  • tablespoons heavy cream 
  • 0.5  juice of lemon juiced
  • servings kosher salt and freshly cracked pepper black
  • servings panko bread crumbs 
  • servings freshly cracked pepper black
  •  shallots sliced
  • cups white wine (recommended: Chardonnay)

Equipment

  • frying pan
  • sauce pan
  • oven
  • whisk

Directions

  1. Watch how to make this recipe.
  2. Preheat oven to 400 degrees F.
  3. Place the fillets on a sheet tray or rack so the fish can release its natural juices.
  4. Place the bread crumbs into a shallow dish. In a separate shallow dish add 2 beaten eggs. Season both sides of the fillet with salt and pepper. Once seasoned, brush the belly side of the cod with the egg. Dip the egg side into the bread crumbs.
  5. In a cast iron skillet add grapeseed oil. Before placing fish into pan, make sure the skillet is very hot. Sear only 1 side of the fish (the side with the bread crumbs). Once 1 side is seared, place the skillet in the oven for about 3 to 4 minutes until cooked.
  6. Once the fish is cooked, flip it over and add the lemon juice, butter and sprig of thyme.
  7. Let melt and baste the fish with the juice.
  8. Pour over the Butter Sauce and serve.
  9. In saucepan, add wine, sprigs of thyme, shallot and garlic. Set on back burner to allow the wine to reduce. Once the sauce is reduced to a syrup, strain and add the heavy cream, and lemon juice and bring to a slight simmer.
  10. Whisk in cold butter and once melted add the fresh chives and season with black pepper.

Nutrition Facts

Calories507kcal
Protein32.48%
Fat61.43%
Carbs6.09%

Properties

Glycemic Index
99
Glycemic Load
0.93
Inflammation Score
-9
Nutrition Score
18.303913028344%

Flavonoids

Malvidin
0.07mg
Catechin
0.92mg
Epicatechin
0.66mg
Eriodictyol
0.18mg
Hesperetin
1.02mg
Naringenin
0.51mg
Apigenin
0.02mg
Luteolin
0.34mg
Isorhamnetin
0.15mg
Kaempferol
0.24mg
Myricetin
0.04mg
Quercetin
0.2mg

Nutrients percent of daily need

Calories:507.08kcal
25.35%
Fat:28.56g
43.94%
Saturated Fat:9.4g
58.76%
Carbohydrates:6.37g
2.12%
Net Carbohydrates:5.89g
2.14%
Sugar:2.16g
2.4%
Cholesterol:186.03mg
62.01%
Sodium:400.94mg
17.43%
Alcohol:12.36g
100%
Alcohol %:4.35%
100%
Protein:33.98g
67.95%
Selenium:64.08µg
91.54%
Phosphorus:427.58mg
42.76%
Vitamin E:5.68mg
37.87%
Vitamin B12:1.78µg
29.62%
Vitamin B6:0.57mg
28.31%
Potassium:873.02mg
24.94%
Vitamin B3:3.79mg
18.93%
Magnesium:74.47mg
18.62%
Vitamin B2:0.26mg
15.33%
Vitamin D:2.09µg
13.94%
Vitamin A:694.22IU
13.88%
Manganese:0.26mg
12.98%
Vitamin B1:0.17mg
11.04%
Iron:1.7mg
9.42%
Zinc:1.31mg
8.72%
Vitamin C:6.67mg
8.09%
Folate:30.77µg
7.69%
Vitamin B5:0.73mg
7.31%
Calcium:70.56mg
7.06%
Vitamin K:6.79µg
6.47%
Copper:0.09mg
4.57%
Fiber:0.47g
1.9%