Pesto Black Cod

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Before I became gluten-free, I used flour to sear fish to give it a golden crisp. In this recipe, I’ve used white rice flour for the same result. Follow the simple directions below and I am sure you will see why this is my ‘go to’ when I want to get all of those brain boosting omega 3’s.

Further Food Nutritionist Commentary:

Each 3 ounce portion of low fat flaky cod contains less than 90 calories, 1 g fat, 15-20 g of protein and is considered a good source of vitamin B12, niacin, phosphorus and protein. Depending on where it's harvested commercially, Pacific or Atlantic Ocean, can dictate some of the nutrient variability. Lemons are oftentimes overlooked or just used for garnish, yet they should be considered all stars as they contain flavonoids and antioxidants, which can potentially neutralize free radicals and protect against heart disease and cancer. Also, flavonoids may improve blood flow through arteries, decreasing the ability of arteries to form blood clots and prevent oxidation of “bad” LDL cholesterol.

By Nikki Nies, MS,RD, LD

Pesto Black Cod

  • Prep Time:5 minutes
  • Cook Time:20 minutes
  • Servings: 1

Ingredients

2 small fillets of black cod
¼ cup white rice flour
1 teaspoon of all-spice
Sea salt, pepper, and garlic salt
1 teaspoon extra virgin olive oil
1 teaspoon pesto
juice of 1 lemon

Instructions

  1. Mix four, all-spice, sea salt, paper and garlic salt. Rinse black cod with water and pat dry.
  2. Lightly pat the cod in the flour mixture until both sides are lightly coated.
  3. Put the EVOO in pan and wait until hot, add the black cod. Sear both sides until crispy and brown.
  4. Remove from heat and add lemon juice.
  5. Lastly, spread pesto on top, and serve. Enjoy!
Mix four, all-spice, sea salt, paper and garlic salt. Rinse black cod with water and pat dry. Lightly pat the cod in the flour mixture until both sides are lightly coated. Put the EVOO in pan and wait until hot, add the black cod. Sear both sides until crispy and brown. Remove from heat and add lemon juice. Lastly, spread pesto on top, and serve. Enjoy!

Nutrition Information

Per Serving: Calories: 314; Total Fat: 8 g; Saturated Fat: 1 g; Monounsaturated Fat: 4 g; Polyunsaturated Fat: 1 g; Cholesterol: 65 mg; Sodium: 1450 mg; Potassium: 360 mg; Carbohydrate: 32 g; Fiber: 1 g; Sugar: 1 g; Protein: 25 g

Nutrition Bonus:

Vitamin C: 51%; Vitamin A: 0%; Iron: 3%; Calcium: 3%

 

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