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 porsjoner
Cuisine: spanish
Ingredients: 300 g cod fillet skin on or off, descaled, boneless; 2 ss olive oil; 2 fedd garlic finely minced; 2 ss fresh parsley finely chopped; 0,5 stk. lemon cut into wedges; 1 klype salt; 1 klype 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 oppskrift av Forkin

Total tid: 25 min
Porsjoner: 2
Vanskelighetsgrad: Enkel
Per porsjon: 259 kcal

Glutenfri

Allergeninformasjon: kan inneholde fisk. Kontroller alltid ingredienspakningen hvis du har en allergi.

Forberedelser

Ingredienser

300 gcod fillet, skin on or off, descaled, boneless
2 ssolive oil
2 feddgarlic, finely minced
2 ssfresh parsley, finely chopped
0,5 stk.lemon, cut into wedges
1 klypesalt
1 klypeblack pepper, freshly ground

Utstyr

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

Fremgangsmåte

Trinn for trinn

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

Næringsinnhold

81%Poengsum

Kalorier: 258,7kcal
Protein: 27,7g
Karbohydrater: 4,4g
Fett: 14,7g
Fiber: 1,1g
Sukker: 0,8g

Beregnet ut fra ingrediensmengdene i oppskriften. Verdiene kan variere med merkevarer og erstatninger.

Hold den god

Oppbevaring

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

Oppvarming

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.