Healthy Battered Cod

IMG_7420INGREDIENTS:

  • 250-300g Cod fillet pieces
  • 1 garlic clove, minced
  • handful chopped fresh parsley

LEMON JUICE MIXTURE:

  • 2 tbsp fresh lemon juice
  • 2 tbsp olive oil
  • 1 tbsp melted butter

COATING:

  • 1/3 cup flour
  • 1 tsp ground coriander
  • 3/4 tsp sweet Spanish paprika
  • 3/4 tsp ground cumin
  • 3/4 tsp salt
  • 1/2 tsp black pepper

INSTRUCTIONS:

Preheat oven to 190C. Mix lemon juice, olive oil, and melted butter in a shallow bowl. In another shallow bowl, mix flour, spices, salt and pepper. Set next to the lemon juice mixture. Pat fish fillet dry and dip in the lemon juice mixture then dip in the flour mixture. Shake off excess flour.

Heat 2 tbsp olive oil in a pan over medium-high heat. Sear fish on each side to give it some colour but do not fully cook. Place fillets on a baking tray. Add minced garlic to the remaining lemon juice and mix, then drizzle over the fish fillets. Cook in the oven for about 10 minutes. Remove from heat and sprinkle with chopped parsley. Serve with blanched or pan fried asparagus or your favourite vegetables.