A tasty and nutritious way to prepare fish

A tasty and nutritious way to prepare fish

(HealthDay)—Want to get more fish in your diet with a lot more flavor? This two-step technique yields a crispy outside and flaky fish within.

Cooking in a skillet is a fast and flavorful way to prepare this healthy, low-calorie protein. The trick to searing fish and getting a crisp top is to start with a light dusting of flour. This alternative to breading also saves a lot of calories. Then, to get the same type of crunch without deep-frying, give your filets a short blast in the oven.

If you've shied away from cod in the past, it's time to try it again. It's a high-protein, low-fat fish, and a good source of B12 and niacin.

Crispy Cod With Spinach

  • 2 tablespoons gluten-free or whole-wheat flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon paprika
  • 3 tablespoons grapeseed or safflower oil
  • 2 6-ounce cod filets
  • Cooking spray
  • 2 garlic cloves, minced
  • 1 pound baby spinach
  • 1 tablespoon butter

Preheat oven to 400 degrees.

Place flour on a plate and mix with salt, black pepper and paprika. Dip filets into mixture and transfer to another plate.

Add the oil to an oven-safe skillet and warm over medium-high heat for about 1 minute. Add the filets and , without turning, for 4 to 5 minutes until crispy. Flip the filets in the pan and slide the pan into the oven. Bake 5 minutes more until the flesh is cooked through and flakes when pressed with a fork.

While fish cooks, coat a large skillet with cooking spray and place over medium heat. Add garlic and cook 2 to 3 minutes, stirring often until the garlic starts to brown.

Cook spinach in batches, adding handfuls to the skillet and tossing to wilt, about 1 to 2 minutes per batch, then transfer to a large bowl. When all the is cooked, add the butter and toss well to coat. Serve immediately with the fish.

Yield: 2 servings


Explore further

Try this healthy autumn apple dessert

More information: The university-based nonprofit Seafood Health Facts has more on cod and the various types available.

Copyright © 2019 HealthDay. All rights reserved.

Citation: A tasty and nutritious way to prepare fish (2019, November 8) retrieved 12 November 2019 from https://medicalxpress.com/news/2019-11-tasty-nutritious-fish.html
This document is subject to copyright. Apart from any fair dealing for the purpose of private study or research, no part may be reproduced without the written permission. The content is provided for information purposes only.
8 shares

Feedback to editors

User comments