Main DishesMarch 07, 2014
Calories
87
Sodium
113mg
4% DV
Fat
3g
5% DV
Protein
10g
21% DV
Carbs
3g
1% DV
Fiber
1g
4% DV
Cod Fritters with Beet Sauce
5
Beet sauce makes cod tastier.
8
12 ounce cod fillet
2 eggs, beaten.
¼ cup chopped onion
¼ cup chopped green onions
1/8 teaspoon ground black pepper
2 tablespoon olive oil
1 medium beet
1 tablespoon freshly squeezed lemon juice
½ tablespoon balsamic vinegar
2 eggs, beaten.
¼ cup chopped onion
¼ cup chopped green onions
1/8 teaspoon ground black pepper
2 tablespoon olive oil
1 medium beet
1 tablespoon freshly squeezed lemon juice
½ tablespoon balsamic vinegar
To make fish fritters:
Preheat oven to 400 degrees Fahrenheit.
Put the cod in an oiled baking dish and bake for 10-15 minutes, until the fish becomes opaque and easily flakes when poked with a fork.
Break the cod into small pieces and mix with eggs, onions and green onions. Add black pepper and mix well. The mixture should be able to hold together, but if it’s too soft, add some flour. Add salt to taste if you like.
Heat olive oil in a large frying pan, put the fish dough in batches into the pan. Gently press with a spatula. Flip after 3 to 4 minutes. Cook until both sides are golden and a little crispy on the rim.
To make beet sauce:
Preheat oven to 400 degrees Fahrenheit. Bake beet for 1 hour, let cool then peel and cut into small cubes. Mix with lemon juice, balsamic vinegar and salt.
Nutritions
Calories
87
Sodium
113mg
4% DV
Fat
3g
5% DV
Protein
10g
21% DV
Carbs
3g
1% DV
Fiber
1g
4% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat0.6100000000000001g3%
Polysaturated Fat0.45000000000000007g2%
Monosaturated Fat2g16%
Cholesterol30mg10%
Sodium113mg4%
Potassium158mg4%
Protein10g21%
% DAILY VALUE*
Total Carbohydrate
Fiber1g4%
Sugar1g3%
Vitamin A5IU0%
Vitamin B60.31000000000000005mg15%
Vitamin C2mg4%
Calcium6mg0%
Iron2mg13%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.