Detalles de la receta

Peanut-Crusted Cod

Número de Porciones: 4

Tamaño de la porción: 1 filet

You can use tilapia, orange roughy, or perch instead of cod in this recipe.

Nombre: Cantidad:
all-purpose flour 0.50 cup
cayenne pepper 0.25 tsp
chopped unsalted peanuts 0.50 cup
cod filet 4
salt 0.50 tsp
ground black pepper 0.25 tsp
egg whites, lightly beaten 2 ea
cooking spray 1 ea
margarine 1 tsp
1:

In a small bowl, combine flour and cayenne pepper. Spread flour mixture on a plate. Spread peanuts on a separate plate.

2:

Season filets with salt and pepper on both sides. Dredge one filet through flour and shake off excess. Dip floured filet into egg whites. Press one side of the filet into chopped peanuts.

3:

Coat a large nonstick skillet with cooking spray. Melt margarine over medium heat. Place filets peanut side down in skillet and cook for about 3 minutes on each side.

Información nutricional (por porción)
Calorías 234
Calorías de grasa 76
Grasa total 8g
Grasa saturada 2g
Colesterol 50mg
Sodio 399mg
Potasio n/a
Carbohidratos 12g
Fibra dietética 1g
Azúcares 1g
Proteína 27g
Vitamina A n/a
Vitamina C n/a
Calcio n/a
Hierro n/a
Ácido fólico n/a
Intercambio alimenticio 3 Lean Meat 1 Carbohydrate