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 porcije
Cuisine: spanish
Ingredients: 300 g cod fillet skin on or off, descaled, boneless; 2 žlica olive oil; 2 češanj garlic finely minced; 2 žlica fresh parsley finely chopped; 0,5 kom lemon cut into wedges; 1 prstohvat salt; 1 prstohvat 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.

Izvorni recept autora Forkin

Ukupno vrijeme: 25 min
Porcije: 2
Težina: Lako
Po porciji: 259 kcal

Bez glutena

Informacije o alergenima: može sadržavati riba. Ako imate alergiju, uvijek provjerite ambalažu sastojaka.

Priprema

Sastojci

300 gcod fillet, skin on or off, descaled, boneless
2 žlicaolive oil
2 češanjgarlic, finely minced
2 žlicafresh parsley, finely chopped
0,5 komlemon, cut into wedges
1 prstohvatsalt
1 prstohvatblack pepper, freshly ground

Oprema

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

Postupak

Korak po korak

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

Po porciji

Nutritivne vrijednosti

81%Ocjena

Kalorije: 258,7kcal
Bjelančevine: 27,7g
Ugljikohidrati: 4,4g
Masti: 14,7g
Vlakna: 1,1g
Šećeri: 0,8g

Procijenjeno prema količinama sastojaka u receptu. Vrijednosti mogu varirati ovisno o robnim markama i zamjenama.

Pravilno čuvanje

Čuvanje

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

Podgrijavanje

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.