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    You are in: Home / Recipes / Adobo and Parmesan Crusted Cod Recipe
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    Adobo and Parmesan Crusted Cod

    Total Time:

    Prep Time:

    Cook Time:

    7 mins

    0 mins

    7 mins

    Claudia Dawn's Note:

    Great healthy and tasty dish. Any mild white fish may be substituted.

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    Ingredients:

    Servings:

    Units: US | Metric

    Directions:

    1. 1
      Mix the Adobo spice (or you can make your own Adobo spice by combining equal amounts of cumin, onion powder, salt, ground black pepper, garlic powder, and turmeric), and oregano.
    2. 2
      Pre-heat an iron skillet, preferably an iron grilling skillet on medium-high heat. Coat the skillet well with the olive oil.
    3. 3
      Prepare the fish by rinsing with cold water and pat dry with a paper towel or cloth. Apply the spice mixture to both sides of the cod fillets.
    4. 4
      Add cod fillets to the skillet and cook for 3 minutes on each side. Add lime juice to the skillet after the fish is flipped.
    5. 5
      Grate the ground black peppercorn and lightly sprinkle the grated parmesan cheese over the cod fillets.
    6. 6
      Place the iron skillet in the oven for 1 minute if you have a broiler, 2-3 minutes otherwise.
    7. 7
      Remove skillet from the oven and remove the fillets from the skillet. Allow to sit for 2 minutes.

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    Nutritional Facts for Adobo and Parmesan Crusted Cod

    Serving Size: 1 (241 g)

    Servings Per Recipe: 4

    Amount Per Serving
    % Daily Value
    Calories 230.1
     
    Calories from Fat 49
    21%
    Total Fat 5.4 g
    8%
    Saturated Fat 1.0 g
    5%
    Cholesterol 100.8 mg
    33%
    Sodium 150.5 mg
    6%
    Total Carbohydrate 0.9 g
    0%
    Dietary Fiber 0.4 g
    1%
    Sugars 0.1 g
    0%
    Protein 41.9 g
    83%

    The following items or measurements are not included:

    adobo seasoning

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