Adobo and parmesan crusted cod (recipe)
| Adobo and parmesan crusted cod (recipe) | |
|---|---|
| Name | Adobo and parmesan crusted cod |
| Ingredients | Cod fish fillets • Parmesan cheese • Adobo seasoning • Black peppercorns • Extra virgin olive oil • Ground oregano • Lime juice |
| Cooktime (in hours) | 0.116666667 |
| Totaltime (in hours) | 0.116666667 |
| Keto friendliness | Keto friendly |
| Calories | 230.2 |
| Fat | 5.5 |
| Protein | 41.9 |
| Carbohydrate | 1 |
| Fiber | 0.4 |
| Net carbohydrates | 0.6 |
| Sugar | 0.1 |
| Saturated fat | 1.1 |
| Cholesterol (mg) | 100.8 |
| Sodium | 150.5 |
| Servings | 4 |
| Reviewaggregate | |
Editor-In-Chief: Prab R Tumpati, MD
Obesity, Sleep & Internal medicine
Founder, WikiMD Wellnesspedia &
W8MD medical weight loss NYC and sleep center NYC
Adobo and parmesan crusted cod (recipe) is a keto friendly food item with net carbohydrates of 0-1 per serving.
Recipe instructions
- Mix the Adobo spice (or you can make your own Adobo spice by combining equal amounts of cumin, onion powder, salt, ground black pepper, garlic powder, and turmeric), and oregano.
- Pre-heat an iron skillet, preferably an iron grilling skillet on medium-high heat. Coat the skillet well with the olive oil.
- Prepare the fish by rinsing with cold water and pat dry with a paper towel or cloth. Apply the spice mixture to both sides of the cod fillets.
- Add cod fillets to the skillet and cook for 3 minutes on each side. Add lime juice to the skillet after the fish is flipped.
- Grate the ground black peppercorn and lightly sprinkle the grated parmesan cheese over the cod fillets.
- Place the iron skillet in the oven for 1 minute if you have a broiler, 2-3 minutes otherwise.
- Remove skillet from the oven and remove the fillets from the skillet. Allow to sit for 2 minutes.
Food tags
NA
Adobo and parmesan crusted cod (recipe) details:
Time:
Prep Time in Hours and Mins:7M
"
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Contributors: Prab R. Tumpati, MD
