LOW-FODMAP and Gluten-Free Parmesan Cod

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This recipe couldn’t be any easier to make and that’s why I love it! I really prefer to eat fresh fish when I can, but I won’t ever say no to fresh fish that I cleaned and froze myself to be used at a later date. After all, those are the best ‘last minute dinner’ plans, right?

Check out more recipes at Life and Thymez!

 

Further Food Nutritionist Commentary:

As a ubiquitous part of Italian cuisine, Parmesan cheese is an extra hard cheese that has nutty, slightly salty flavor. Every 2 ounce serving contains about 20.3 g of protein, which is 41% of recommended daily value and can aid in the repair and maintenance of the body. While one large egg contains 213 mg of cholesterol, accounting for 2/3 of the recommended daily limit, scientists have learned saturated fat has a much bigger effect on blood cholesterol than dietary. Like milk, eggs contain the highest biological value or gold standard for protein, with each egg loaded with 75 calories, 7 g of high quality protein, 5 g fat and 1.6 g saturated fat, iron, vitamins, minerals and carotenoids.

By Nikki Nies, MS,RD, LD

LOW-FODMAP and Gluten-Free Parmesan Cod

  • Prep Time: 10 minutes
  • Cook Time: 15 mintues
  • Servings: 2

Ingredients

2 Cod filets
2 cups Gluten-free flour
Two eggs
½ cup Parmesan cheese
Olive oil to coat pan

Instructions

  1. Clean each piece of fish and pat it down to rid of excess water.
  2. Salt and pepper both sides.
  3. Spread out gluten-free flour in a separate dish
  4. Beat eggs in another dish and add parmesan cheese
  5. Create the assembly line of dunking in flour, then egg mixture and then onto pan
  6. Heat oil in pan
  7. One at a time, have the cod go through assembly line and then add it to the pan
  8. Cook on low-med heat for about 7-10 minutes depending on thickness of fillets
  9. Flip over when golden on one side and cook for another 7-10 minutes, depending on the thickness of the fillets
Clean each piece of fish and pat it down to rid of excess water. Salt and pepper both sides. Spread out gluten-free flour in a separate dish Beat eggs in another dish and add parmesan cheese Create the assembly line of dunking in flour, then egg mixture and then onto pan Heat oil in pan One at a time, have the cod go through assembly line and then add it to the pan Cook on low-med heat for about 7-10 minutes depending on thickness of fillets Flip over when golden on one side and cook for another 7-10 minutes, depending on the thickness of the fillets

Nutrition Information

Per Serving:  Calories: 441; Total Fat: 13 g; Saturated Fat: 6 g; Monounsaturated Fat: 5 g; Polyunsaturated Fat: 1 g; Cholesterol: 246 mg; Sodium: 521 mg; Potassium: 92 mg; Carbohydrate: 33 g;  Fiber: 1 g; Sugar: 0 g; Protein: 42 g
Nutrition Bonus:
Vitamin C: 2%; Vitamin A: 9%; Iron: 8%; Calcium: 32%;
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