Main CourseDinner

Bacalao a la Plancha

Name: Bacalao a la Plancha
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 2 racions
Cuisine: spanish
Ingredients: 300 g cod fillet skin on or off, descaled, boneless; 2 cs olive oil; 2 gra garlic finely minced; 2 cs fresh parsley finely chopped; 0,5 u lemon cut into wedges; 1 pessic salt; 1 pessic black pepper freshly ground

This simple Spanish dish features tender, flaky cod fillets seared to perfection. Served with a vibrant garlic and parsley oil, it's a quick and flavorful meal that highlights the natural taste of the fish. Prepare it for a light yet satisfying dinner.

Una recepta original de Forkin

Temps total: 25 min
Racions: 2
Dificultat: Fàcil
Per ració: 259 kcal

Sense gluten

Informació sobre al·lèrgens: pot contenir peix. Si teniu al·lèrgies, comproveu sempre els envasos dels ingredients.

Preparació prèvia

Llista d’ingredients

300 gcod fillet, skin on or off, descaled, boneless
2 csolive oil
2 gragarlic, finely minced
2 csfresh parsley, finely chopped
0,5 ulemon, cut into wedges
1 pessicsalt
1 pessicblack pepper, freshly ground

Estris

large skillet · spatula · knife · cutting board · small bowl

Elaboració

Pas a pas

1
Pat the cod fillets dry thoroughly with paper towels; this helps achieve a crispier sear.
Uns 2 min
2
Season both sides of the cod fillets generously with salt and black pepper.
Uns 1 min
3
Heat a large non-stick skillet or cast-iron pan over medium-high heat.
Uns 2 min
4
Once the pan is hot, add the olive oil.
5
Carefully place the cod fillets, skin-side down if applicable, into the hot pan.
Nota de cuina: Avoid overcrowding the pan; cook in batches if necessary.
6
Sear for 3-4 minutes until the skin is crispy and golden brown, then carefully flip the fillets.
Uns 4 min
Nota de cuina: Do not move the fish during this time to allow a good crust to form.
7
Cook for another 2-3 minutes on the other side, or until the fish is opaque and flakes easily with a fork.
Uns 3 min
Nota de cuina: Cooking time will vary depending on the thickness of the fillets.
8
While the fish is searing, in a small bowl, combine the minced garlic and chopped fresh parsley with a drizzle of olive oil to create a simple dressing.
Uns 2 min
9
Transfer the cooked cod fillets to individual serving plates.
10
Spoon the garlic and parsley oil over each fillet.
11
Serve immediately with lemon wedges on the side.

Per ració

Nutrició

81%Puntuació

Calories: 258,7kcal
Proteïnes: 27,7g
Hidrats de carboni: 4,4g
Greixos: 14,7g
Fibra: 1,1g
Sucre: 0,8g

Estimació basada en les quantitats dels ingredients. Els valors poden variar segons les marques i les substitucions.

Conservació

Com conservar-ho

Store any leftover cod in an airtight container in the refrigerator.

Com reescalfar-ho

Gently reheat in a pan over low heat or in the oven at 150°C (300°F) until just warmed through to prevent drying out.