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Pan-Seared White Fish

成本 $10, 节省 $15

来源: Recommended by CookPal

  • 20 Min
  • 2 份数
  • $10

食材

  • Fish

    • 🐟 200g cod fillet, 2 pieces

  • Seasoning

    • 🧂 Pinch of salt and pepper

  • Flour

    • Enough all-purpose flour to coat

  • Oil

    • 1 tbsp olive oil

  • Wine

    • 🍷 2 tbsp white wine

步骤

1

Pat the cod fillets dry with a paper towel and season both sides with salt and pepper. Coat the skin side lightly with flour and shake off excess.

2

Heat olive oil in a frying pan over low heat. Place the cod fillets skin-side down and press lightly with a spatula. Cook for 8-10 minutes until the skin is crispy and the flesh changes color.

3

Flip the fillets, add white wine, cover with a lid, and steam for 2-3 minutes until fully cooked.

营养成分

每份

🔥

250

卡路里

  • 30g
    蛋白质
  • 5g
    碳水化合物
  • 10g
    脂肪

💡 小贴士

Use fresh cod or substitute with sea bass, snapper, or sole for variety.Serve with a side of steamed vegetables or rice for a complete meal.Ensure the pan is hot enough before adding the fish to prevent sticking.

⚠️ 注意事项

此食谱仅供参考，具体使用需根据个人情况进行调整。