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Adobo and Parmesan Crusted Cod Recipe

Adobo and Parmesan Crusted Cod Recipe

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Ingredients:

Serving

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	152.71 Kcal (639 kJ)
Calories from fat	60.78 Kcal
		% Daily Value*
Total Fat	6.75g	10%
Cholesterol	56.52mg	19%
Sodium	1932.84mg	81%
Potassium	304.26mg	6%
Total Carbs	2.47g	1%
Sugars	0.32g	1%
Dietary Fiber	0.31g	1%
Protein	18.27g	37%
Vitamin C	1.7mg	3%
Iron	0.5mg	3%
Calcium	47.6mg	5%

Amount Per 100 g
Calories	112.45 Kcal (471 kJ)
Calories from fat	44.76 Kcal
		% Daily Value*
Total Fat	4.97g	10%
Cholesterol	41.62mg	19%
Sodium	1423.32mg	81%
Potassium	224.05mg	6%
Total Carbs	1.82g	1%
Sugars	0.23g	1%
Dietary Fiber	0.22g	1%
Protein	13.45g	37%
Vitamin C	1.3mg	3%
Iron	0.3mg	3%
Calcium	35mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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