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 portioner
Cuisine: spanish
Ingredients: 300 g cod fillet skin on or off, descaled, boneless; 2 spsk. olive oil; 2 fed garlic finely minced; 2 spsk. fresh parsley finely chopped; 0,5 stk. lemon cut into wedges; 1 knivspids salt; 1 knivspids 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.

En original opskrift af Forkin

Tid i alt: 25 min.
Portioner: 2
Sværhedsgrad: Nem
Pr. portion: 259 kcal

Glutenfri

Allergenoplysninger: kan indeholde fisk. Kontrollér altid ingrediensernes emballage, hvis du har allergi.

Klargøring

Ingredienser

300 gcod fillet, skin on or off, descaled, boneless
2 spsk.olive oil
2 fedgarlic, finely minced
2 spsk.fresh parsley, finely chopped
0,5 stk.lemon, cut into wedges
1 knivspidssalt
1 knivspidsblack pepper, freshly ground

Udstyr

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

Fremgangsmåde

Trin for trin

1
Pat the cod fillets dry thoroughly with paper towels; this helps achieve a crispier sear.
Ca. 2 min.
2
Season both sides of the cod fillets generously with salt and black pepper.
Ca. 1 min.
3
Heat a large non-stick skillet or cast-iron pan over medium-high heat.
Ca. 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.
Kokkens note: 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.
Ca. 4 min.
Kokkens note: 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.
Ca. 3 min.
Kokkens note: 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.
Ca. 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.

Pr. portion

Næringsindhold

81%Score

Kalorier: 258,7kcal
Protein: 27,7g
Kulhydrat: 4,4g
Fedt: 14,7g
Kostfibre: 1,1g
Sukker: 0,8g

Beregnet ud fra ingrediensmængderne i opskriften. Værdierne kan variere afhængigt af mærker og udskiftninger.

Bevar den gode smag

Opbevaring

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

Genopvarmning

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.