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Cod Fillet in White Wine, Lime, and Butter Sauce Recipe
Sep 08, 2011 @ 1:50 PM
Posted by
Daily Value: 32%
Servings: 2
Sugar-Conscious
Posted by
Nutrition
Cal/Serving: 643Daily Value: 32%
Servings: 2
Sugar-Conscious
| Fat | 27g | 42% |
| Saturated | 10g | 48% |
| Trans | 0g | 0% |
| Carbs | 41g | 14% |
| Fiber | 2g | 9% |
| Sugars | 1g | 0% |
| Protein | 47g | 93% |
| Cholesterol | 130mg | 43% |
| Sodium | 1294mg | 54% |
| Calcium | 71mg | 7% |
| Magnesium | 95mg | 24% |
| Potassium | 1111mg | 32% |
| Iron | 2mg | 11% |
| Zinc | 2mg | 10% |
| Vitamin A | 837IU | 17% |
| Vitamin C | 9mg | 15% |
| Thiamin (B1) | 0mg | 16% |
| Riboflavin (B2) | 0mg | 11% |
| Niacin (B3) | 6mg | 28% |
| Vitamin B6 | 1mg | 34% |
| Folic Acid (B9) | 32µg | 8% |
| Vitamin B12 | 2µg | 35% |
| Vitamin D | 2µg | 1% |
| Vitamin E | 4mg | 20% |
| Vitamin K | 12µg | 16% |
| Fatty acids, total monounsaturated | 13g | 0% |
| Fatty acids, total polyunsaturated | 3g | 0% |
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Tiffany Hoang
For an easy weeknight dinner, seafood is always a great choice because it cooks quickly and only needs the simplest preparations to taste delicious. This is a healthy and fast recipe for anyone with a busy schedule.
INGREDIENTS
- ¾ cup flour
- 1 teaspoon cayenne
- 1 teaspoon salt
- 1 teaspoon black pepper
- 2 cod fillets
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- ½ cup white wine
- Juice of ½ lime
- 2 tablespoons butter
DIRECTIONS
Mix the flour, cayenne, ½ teaspoon salt, and ½ teaspoon pepper in a shallow dish. Pat the cod fillets dry with paper towels and dredge the fish in the flour mixture.
Heat 1 ½ tablespoons of olive oil in a pan over medium-high heat until the oil is rippling. Add the fillets into the pan and cook each side for 3-4 minutes. Transfer the cod to a clean plate and prepare the sauce.
Add ½ tablespoon of olive oil and the garlic to the pan used to cook the fish. Cook for 1-2 minutes over medium heat before they brown and then add the white wine to the pan. As the white wine reduces add the lime juice, and the remaining salt and pepper. After the sauce has reduced by half, turn the heat to low and add the butter. Stir and remove the pan from the heat once the butter has melted.
Plate the fish and pour the sauce over the fillets; serve with a side of fresh vegetables, if desired.
Recipe Details
Servings: 2
