Recipe Details

Peanut-Crusted Cod

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Number of Servings: 4

Serving Size: 1 filet

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

Name: Amount:
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.
Nutritional Information (per serving)
Calories 234
Calories from Fat 76
Total Fat 8g
Saturated Fat 2g
Cholesterol 50mg
Sodium 399mg
Potassium n/a
Carbohydrates 12g
Dietary Fiber 1g
Sugars 1g
Protein 27g
Vitamin A n/a
Vitamin C n/a
Calcium n/a
Iron n/a
Folic Acid n/a
Dietary Exchange 3 Lean Meat 1 Carbohydrate
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