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:
By Nikki Nies, MS,RD, LD
Pesto Black Cod
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
- 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!
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
Vitamin C: 51%; Vitamin A: 0%; Iron: 3%; Calcium: 3%
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