Low-Sodium Fried Cod : Eat Right & Eat Delicious

whole wheat flour

🥗Healthier: almond flour

💰Cheaper: all-purpose flour

Almond flour is lower in carbs, while all-purpose flour is more affordable.

cooking oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil is healthier, while canola oil is often less expensive.

In a shallow dish, place 1 cup of panko breadcrumbs, 1 tablespoon of fresh chopped dill, 1 tablespoon of fresh chopped parsley, 1 teaspoon of garlic powder, and the zest of one lemon.

Mix the breadcrumb mixture with your hands until thoroughly combined.

In a second shallow dish, add 2 egg whites and season with 1/4 teaspoon of fresh cracked black pepper.

Dredge the cod fillets into the egg white mixture until fully coated.

Transfer the coated fish into the breadcrumb mixture, ensuring it's evenly coated.

In a medium-sized skillet, heat 2 tablespoons of extra virgin olive oil over medium heat.

Place the coated fish in the pan and cook for about 3 to 5 minutes per side until golden brown and flaky.

Remove the fish from the skillet and place it onto a plate lined with paper towels to remove excess oil.

Let the fish rest for a few minutes before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens