Gourmet Low-Carb

Pan-Seared Cod with Spicy Peppers

4.714285
Average: 4.7 (14 votes)
(14 votes)
Pan-Seared Cod with Spicy Peppers

Pan-Seared Cod with Spicy Peppers - A subtle hint of sharpness gives the fish that certain something

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Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
260
calories
Calories

Healthy, because

Even smarter

Nutritional values

The paprika and vegetables in this dish provide a good boost of vitamin C, while the low-fat fish fillet provides plenty of protein.

If you like spicy food, add some finely chopped red chilli pepper to the pan as you sauté your onions and peppers. 

1 serving contains
(Percentage of daily recommendation)
Calorie260 cal.(12 %)
Protein38 g(39 %)
Fat8 g(7 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Vitamin A0.1 mg(13 %)
Vitamin D3.6 μg(18 %)
Vitamin E4.5 mg(38 %)
Vitamin K28.2 μg(47 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin9.9 mg(83 %)
Vitamin B₆0.6 mg(43 %)
Folate33 μg(11 %)
Pantothenic acid0.6 mg(10 %)
Biotin6.2 μg(14 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C78 mg(82 %)
Potassium706 mg(18 %)
Calcium60 mg(6 %)
Magnesium78 mg(26 %)
Iron1.8 mg(12 %)
Iodine243 μg(122 %)
Zinc1.4 mg(18 %)
Saturated fatty acids1.1 g
Uric acid248 mg
Cholesterol108 mg
Complete sugar4 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 onions
1 red Bell pepper
1 green Bell pepper
1 Tbsp Canola oil
salt
peppers
1 pinch ground Cumin
½ tsp cayenne pepper
4 Cod (about 2 ounces each)
4 Tbsps Pastry flour
2 Tbsps olive oil
4 sprigs cilantro
3 sprigs Dill
1 Lime
How healthy are the main ingredients?
olive oilDillonionsaltCumincayenne pepper
Preparation

Kitchen utensils

1 Tablespoon, 1 Teaspoon, 1 Small knife, 1 Paper towel, 1 Large knife, 1 Cutting board, 1 large Skillet, 1 large Non-stick pan, 1 Slotted spatula, 1 Citrus juicer, 1 Wooden spoon, 1 Plate

Preparation steps

1.
Pan-Seared Cod with Spicy Peppers preparation step 1

Peel onions and chop finely.

2.
Pan-Seared Cod with Spicy Peppers preparation step 2

Halve bell peppers, remove seeds, rinse, wipe dry and cut into small cubes.

3.
Pan-Seared Cod with Spicy Peppers preparation step 3

Heat the canola oil in a pan. Sauté onions and peppers until softened, 3-4 minutes. Season with salt, pepper, cumin and cayenne. Remove vegetables from pan and keep warm.

4.
Pan-Seared Cod with Spicy Peppers preparation step 4

Rinse the fish, pat dry and season with salt and pepper.

5.
Pan-Seared Cod with Spicy Peppers preparation step 5

Place the flour in a shallow dish. Dredge the fish in flour and then lightly tap off excess flour.

6.
Pan-Seared Cod with Spicy Peppers preparation step 6

Heat the olive oil in a large non-stick skillet. Add fish and cook until golden brown, 3-4 minutes on each side.

7.
Pan-Seared Cod with Spicy Peppers preparation step 7

Meanwhile, rinse the cilantro and dill, shake dry, pluck leaves and chop coarsely. Mix with the bell peppers. Halve the lime and squeeze out juice from 1 half. 

8.
Pan-Seared Cod with Spicy Peppers preparation step 8

Cut the remaining lime half into thin wedges Divide the fish and vegetables among warmed plates. Drizzle with lime juice, garnish with lime wedges and serve immediately.