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–+ servings
Steamed cod in parchment with mushrooms, and carrots

Lightly Pan Fry Cod in Parchment Paper

Course: Main Course
Cuisine: Japanese
Keyword: Cod, Fish, High Protein, Low Fat, quick
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Moist, delicate cod cooked in parchment paper and finished with a savory vegetable sauce, a light, wholesome dish perfect for everyday meals.
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Ingredients Method Nutrition

Ingredients
  

  • 10 oz Cod fillets (seasoned with salt and pepper)
  • 1 cooking spray
  • 1 Small Thin strips carrot
  • 3-4 Shiitake
  • 1 cup Bean sprouts
  • 1 tsp Soy sauce and dashi
  • 1 tsp cornstarch (mixed with 1 tbsp water)

Method
 

Prepping
  1. Cut 2 large rectangles of parchment paper and lightly mist the parchment paper with cooking spray.
    Thinly slice the carrot, half the shiitake mushrooms and give the bean sprouts a quick rinse.
    Lightly season the cod with salt and pepper.
Wrap candy style
  1. Place a cod, and vegetables, in the center of each parchment paper. Sprinkle the dashi and soy sauce over the fish before sealing the parchment paper.
    Fold the paper over the fish, then twist both ends tightly like a candy.
Cook the fish
  1. Pan: Add about 1/2 inch of water to the pan and place the parcels in a pan. cook over medium low heat for 8-10miutes.
    Air fryer: The air fryer to heat ℉ and palace the wrapped parcels in the basket and cook for 12-15 minutes, until the fish flakes.

Nutrition

Serving: 2gCalories: 159kcalCarbohydrates: 8gProtein: 28gFat: 2gSaturated Fat: 0.3gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 0.4gCholesterol: 61mgSodium: 267mgPotassium: 813mgFiber: 2gSugar: 4gVitamin A: 4244IUVitamin C: 10mgCalcium: 39mgIron: 1mg

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