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 servings
Cuisine: spanish
Ingredients: 300 g cod fillet skin on or off, descaled, boneless; 2 tbsp olive oil; 2 clove garlic finely minced; 2 tbsp fresh parsley finely chopped; 0.5 pcs lemon cut into wedges; 1 pinch salt; 1 pinch 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.

An original recipe by Forkin

Total time: 25 min
Serves: 2
Difficulty: Easy
Per serving: 259 kcal

Gluten-free

Allergen information: may contain fish. Always check ingredient packaging if you have an allergy.

Mise en place

Ingredients

300 gcod fillet, skin on or off, descaled, boneless
2 tbspolive oil
2 clovegarlic, finely minced
2 tbspfresh parsley, finely chopped
0.5 pcslemon, cut into wedges
1 pinchsalt
1 pinchblack pepper, freshly ground

Equipment

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

The method

Step by step

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

Nutrition

81%Score

Calories: 258.7kcal
Protein: 27.7g
Carbs: 4.4g
Fat: 14.7g
Fibre: 1.1g
Sugar: 0.8g

Estimated from the recipe’s ingredient quantities. Values can vary with brands and substitutions.

Keep it good

Storage

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

Reheating

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.