Friday, November 25, 2011

Pan-fried Thyme Crusted Cod

One of my favorite fish - cod. Saw some wild caught fresh cod on sale in the supermarket the other day. Got some fresh herbs and decided to indulge in some nice cod fish that is crusty on the outside and soft and moist on the inside. The best thing I love about cod is that when it is cooked properly, it melts in your mouth. The texture of the fish is just unbelievable!

Try cooking cod this way and you will know what I am talking about. :)

Ingredients (makes about 10 pieces):
1. 6 oz fresh cod, cut into bite size cubes and pad dry with a kitchen towel
2. 1 large egg, beaten
3. 1-2 cups panko bread crumbs
4. 1 teaspoon fresh rosemary, chopped
5. 3 teaspoons fresh thyme, chopped
6. 1 teaspoon salt
7. 1 teaspoon freshly ground black pepper
8. 1/4 cup grapeseed oil

1. Prepare a classic breading station:
     a. In a small bowl, mix well bread crumbs, chopped fresh herbs, salt and pepper
     b. Place beaten egg in another bowl
3. Heat grapeseed oil in a shallow saute pan.
4. Dip a piece of cod in the egg wash and then into the bowl of bread crumbs with herb mixture. Make sure the piece of cod is fully coated. Then place it straight into the hot pan.
5. Repeat step 4 for the rest of the cod pieces.
6. Pan fry each side until golden brown. Each side should not take more than 2-3 minutes to brown up.

Note: Do not pre-bread the cod. Exposing the cod to salt too much in advance of cooking will draw out the natural moisture in the cod fish.

Nutritional value of this recipe:
All right, a serving of this recipe may be a little high on the calorie count at about 450. But as I always say, make your calories count and not count your calories. A serving of this recipe also boast more than 20g of low fat protein, 31%* of your daily required iron, 16%* of your daily required calcium and about 3g of fiber.

* based on a 2,000 calories a day diet

1 comment:

Sarah said...

I tried my hands at this. Never had an easier and more fabulicious recipe! everyone should give it a try! P/S: do spend more time to bread the cod properly for better effect like Kelly's. =)