Pan Fried Fillet Of Cod With Parsley Capers And Brown Butter Recipe
Servings: 4
Ingredients
- 4 x 225g fillet steaks of cod skinned and pinboned
- 1 x salt and freshly grnd black pepper flour
- 2 Tbsp. extra virgin olive oil
- 85 gm butter
- 1 x good handful of capers soaked in water
- 1 x good handful of fresh flat leaf parsley picked
- 2 x lemons
Directions
- Season the cod fillets on both sides and very lightly dust with flour shaking off the excess.
- Add in the extra virgin olive oil to the warm pan swirling it around so which the bottom is completely coated.
- Place the cod in the pan flesh side down and leave for 2 min just checking the underside with a fork to make sure it is colouring nicety.
- When the first side is nice and golden brown turn the fish on to the skin side and carry on cooking turning the heat down slightly.
- After about 3 to 4 min the cod should be just cooked.
- Remove the cod from the pan and keep it hot.
- Toss in the butter and allow this to heat into the pan and begin to colour slightly.
- Add in the capers and parsley and for the next 30 seconds just swirl the pan around till the butter begins to go slightly brown (not black).
- Squeeze in the juice of 1 lemon and remove from the heat; it will sizzle and bubble.
- Swirl the juices around in the pan then pour the capers parsley and brown butter over the cod.
- Serve with lemon quarters boiled potatoes and a big green salad.
- For this recipe it is important to have a trusty frying pan which you can heat till very warm. This is a very fast simple and classic dish you cannot really go wrong with it.
- Serves 4
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 43g | |
| Recipe makes 4 servings | |
| Calories 217 | |
| Calories from Fat 212 | 98% |
| Total Fat 24.03g | 30% |
| Saturated Fat 11.86g | 47% |
| Trans Fat 0.0g | |
| Cholesterol 46mg | 15% |
| Sodium 123mg | 5% |
| Potassium 28mg | 1% |
| Total Carbs 1.46g | 0% |
| Dietary Fiber 0.4g | 1% |
| Sugars 0.4g | 0% |
| Protein 0.36g | 1% |
