Directions:
- PREP: Cut fillets into 1/2-inch strips and season with salt, pepper and cayenne. Set aside. Place flour in shallow pan, set aside. Place eggwash into another shallow pan and set that aside. Mix breadcrumbs (or panko) and optional almonds and place into yet another shallow pan.
- Dredge strips of cod in flour shaking off excess. Dip next in eggwash and then in the bread crumb mixture, pressing down lightly into breading to coat. Set coated fish on waxed paper-lined sheet pan.
- In a large skillet heat butter and oil over moderate heat. Carefully add the coated fish strips and cook about 2-4 minutes per side, until golden brown. Do in batches if necessary. Transfer fish strips to paper towels to drain.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 488.72 Kcal (2046 kJ) | ||
| Calories from fat | 293.57 Kcal | ||
| % Daily Value* | |||
| Total Fat | 32.62g | 50% | |
|---|---|---|---|
| Cholesterol | 124.74mg | 42% | |
| Sodium | 732.79mg | 31% | |
| Potassium | 351.21mg | 7% | |
| Total Carbs | 23.35g | 8% | |
| Sugars | 2.84g | 11% | |
| Dietary Fiber | 2.19g | 9% | |
| Protein | 22.89g | 46% | |
| Vitamin C | 0.2mg | 0% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 1.7mg | 9% | |
| Calcium | 82mg | 8% | |
| Amount Per 100 g | |||
| Calories | 169.66 Kcal (710 kJ) | ||
| Calories from fat | 101.91 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.32g | 50% | |
|---|---|---|---|
| Cholesterol | 43.3mg | 42% | |
| Sodium | 254.38mg | 31% | |
| Potassium | 121.92mg | 7% | |
| Total Carbs | 8.1g | 8% | |
| Sugars | 0.99g | 11% | |
| Dietary Fiber | 0.76g | 9% | |
| Protein | 7.95g | 46% | |
| Vitamin C | 0.1mg | 0% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 0.6mg | 9% | |
| Calcium | 28.5mg | 8% | |
* 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.
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