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 porții
Cuisine: spanish
Ingredients: 300 g cod fillet skin on or off, descaled, boneless; 2 lingură olive oil; 2 cățel garlic finely minced; 2 lingură fresh parsley finely chopped; 0,5 buc. lemon cut into wedges; 1 un praf salt; 1 un praf 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.

O rețetă originală de Forkin

Durată totală: 25 min.
Porții: 2
Dificultate: Ușoară
Per porție: 259 kcal

Fără gluten

Informații despre alergeni: poate conține pește. Verifică întotdeauna ambalajele ingredientelor dacă ai o alergie.

Pregătirea ingredientelor

Ingrediente

300 gcod fillet, skin on or off, descaled, boneless
2 lingurăolive oil
2 cățelgarlic, finely minced
2 lingurăfresh parsley, finely chopped
0,5 buc.lemon, cut into wedges
1 un prafsalt
1 un prafblack pepper, freshly ground

Ustensile

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

Mod de preparare

Pas cu pas

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

Valori nutriționale

81%Scor

Calorii: 258,7kcal
Proteine: 27,7g
Carbohidrați: 4,4g
Grăsimi: 14,7g
Fibre: 1,1g
Zahăr: 0,8g

Estimare bazată pe cantitățile ingredientelor din rețetă. Valorile pot varia în funcție de mărci și înlocuiri.

Păstrează gustul bun

Păstrare

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

Reîncălzire

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.