Cajun Cod
Serve with: Lima Bean Corn Medley
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 249 |
| pro | 41 g |
| total fat | 8 g |
| sat. fat | 1 g |
| carb | 1 g |
| fibre | trace |
| chol | 97 mg |
| sodium | 712 mg |
| % RDI: | - |
| calcium | 3% |
| iron | 9% |
| vit A | 5% |
| vit C | 3% |
| folate | 9% |
-
1 tsp (5 mL) salt
1/2 tsp (2 mL) each dried oregano, cayenne pepper, paprika, black pepper, crushed fennel seeds and thyme
4 cod fillets (2 lb/1 kg), at least 1 inch (2.5 cm) thick
2 tbsp (25 mL) olive oil
Preparation:
In small bowl, combine salt, oregano, cayenne pepper, paprika, black pepper, fennel seeds and thyme. Sprinkle over 1 side of fillets and rub in with fingers.
In large ovenproof skillet, heat oil over medium-high heat; cook fillets, spice side down, until browned, about 2 minutes. With large spatula, turn fillets. Bake in 400°F (200°C) oven until fish flakes easily when tested, about 5 minutes.
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