Bacalao a la Plancha
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.
Oryginalny przepis autorstwa Forkin
- Łączny czas
- 25 min
- Porcje
- 2
- Trudność
- Łatwy
- Na porcję
- 259 kcal
Informacja o alergenach: może zawierać ryby. W razie alergii zawsze sprawdzaj opakowania składników.
Przygotowanie stanowiska
Składniki
- 300 gcod fillet, skin on or off, descaled, boneless
- 2 łyżkaolive oil
- 2 ząbekgarlic, finely minced
- 2 łyżkafresh parsley, finely chopped
- 0,5 szt.lemon, cut into wedges
- 1 szczyptasalt
- 1 szczyptablack pepper, freshly ground
Sprzęt
large skillet · spatula · knife · cutting board · small bowl
Sposób przygotowania
Krok po kroku
- 1
Pat the cod fillets dry thoroughly with paper towels; this helps achieve a crispier sear.
Około 2 min
- 2
Season both sides of the cod fillets generously with salt and black pepper.
Około 1 min
- 3
Heat a large non-stick skillet or cast-iron pan over medium-high heat.
Około 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.
Wskazówka kucharza: 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.
Około 4 min
Wskazówka kucharza: 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.
Około 3 min
Wskazówka kucharza: 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.
Około 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.
Na porcję
Wartości odżywcze
- Kalorie
- 258,7kcal
- Białko
- 27,7g
- Węglowodany
- 4,4g
- Tłuszcz
- 14,7g
- Błonnik
- 1,1g
- Cukry
- 0,8g
Wartości oszacowano na podstawie ilości składników w przepisie. Mogą się różnić zależnie od marki i zamienników.
Przechowuj prawidłowo
Store any leftover cod in an airtight container in the refrigerator.
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.