133kcal
2g
3g
0g
2g
17g
4g
200mg
- 30g / 1oz Unsalted butter or dairy-free spread
- 1 tsp Garlic-infused olive oil
- 540g / 18oz Boneless cod fillets
- 1 crushed Garlic clove
- 100ml / 3.5fl oz Orange juice
- 2 tbsp Low-salt soy sauce
- 1 tsp Red wine vinegar
- 1 tbsp Cornflour (cornstarch)
1. Heat a non-stick frying pan over medium-high heat. Add 20g (0.7oz) unsalted butter or dairy-free spread and 1 tsp garlic-infused olive oil.
2. Once the butter melts slightly, place 540g (18oz) boneless cod fillets, skin-side down, in the pan. Cook for 9-10 minutes, flipping halfway through.
3. Mix 1 tbsp cornflour with 1 tbsp water to make a thick paste. Set aside.
4. Remove the cod from the pan and set it aside.
5. Add the remaining 10g (0.3oz) butter and 1 crushed garlic clove to the pan. Let it melt.
6. Add 100ml (3.5fl oz) orange juice, 2 tbsp low-salt soy sauce, and 1 tsp red wine vinegar to the pan. Stir and cook until thickened.
7. Return the cod to the pan with any juices, and spoon the sauce over the fish. Cook for 1 more minute.
8. Serve immediately.
8% of RDI
47% of RDI
3% of RDI
15% of RDI
15% of RDI
47% of RDI
7% of RDI
For serving to babies, remove the skin and flake the fish into large pieces. Check for any missed bones.
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