How To Cook Cod Pan Fried | Eat Healthy

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How To Cook Cod Pan Fried | Eat Healthy
7
210

Ingredients

  • 16 ounces cod fillets (brined then cut into 4 equal portions, available at 10th & M Seafoods or I Love Blue Sea)
  • 1/4 cup flour (preferably Wondra)
  • 1 salt (pn each, & pepper to taste)
  • 1 cayenne pepper (optional)
  • 1 tablespoon unsalted butter
  • 1 tablespoon olive oil
  • 1 tablespoon lemon (thinly sliced into rounds)
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NutritionView more

210Calories
Sodium11%DV260mg
Fat14%DV9g
Protein45%DV23g
Carbs4%DV13g
Fiber12%DV3g

PER SERVING *

Calories210Calories from Fat80
% DAILY VALUE*
Total Fat9g14%
Saturated Fat2.5g13%
Trans Fat
Cholesterol55mg18%
Sodium260mg11%
Potassium710mg20%
Protein23g45%
Calories from Fat80
% DAILY VALUE*
Total Carbohydrate13g4%
Dietary Fiber3g12%
Sugars1g2%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.