Broiled Cracked Pepper Cod

Broiled Cracked Pepper Cod could be just the gluten free, dairy free, paleolithic, and primal recipe you've been looking for. This recipe serves 4 and costs 43 cents per serving. One serving contains 89 calories, 1g of protein, and 7g of fat. It is brought to you by Roti 'n' Rice. A mixture of garlic, cod fillets, olive oil, and a handful of other ingredients are all it takes to make this recipe so delicious. 184 people were glad they tried this recipe. From preparation to the plate, this recipe takes around 25 minutes. With a spoonacular score of 71%, this dish is good. Try Cod Fillets With Orange and Cracked Green Olive Salsa, Broiled Cod with Fennel and Orange, and Broiled Cod With Puttanesca Sauce for similar recipes.

Servings: 4

Preparation duration: 15 minutes

Cooking duration: 10 minutes

 

Ingredients:

1 tsp black peppercorns

4 pieces (about 1½ lbs/675g) cod fillets

½ tsp dried thyme

3 cloves garlic, thinly sliced

2 tbsp olive oil

1 onion, thinly sliced

½ red bell pepper, thinly sliced

½ tsp salt

½ yellow bell pepper, thinly sliced

Equipment:

meat tenderizer

broiler

oven

frying pan

bowl

Cooking instruction summary:

Smash black peppercorns with a meat pounder. Set aside.Sprinkle thyme and salt on both sides of fish.Preheat the oven's broiler and set the oven rack about 6 inches from the heat source.Heat 1 tablespoon olive oil in a cast iron skillet. Cook onion, red and yellow bell pepper for 2 minutes. Add garlic and continue to cook for another 30 seconds.Transfer half the vegetables to a bowl.Place the fish on top of the remaining vegetables in the pan. Then spread the vegetables in the bowl on top of the fish.Sprinkle cracked black pepper and drizzle remaining tablespoon of olive oil over the fish and vegetables.Broil the fish in the preheated broiler until the flesh turns opaque and white, and the fish flakes easily, about 8 to 10 minutes.

 

Step by step:


1. Smash black peppercorns with a meat pounder. Set aside.Sprinkle thyme and salt on both sides of fish.Preheat the oven's broiler and set the oven rack about 6 inches from the heat source.

2. Heat 1 tablespoon olive oil in a cast iron skillet. Cook onion, red and yellow bell pepper for 2 minutes.

3. Add garlic and continue to cook for another 30 seconds.

4. Transfer half the vegetables to a bowl.

5. Place the fish on top of the remaining vegetables in the pan. Then spread the vegetables in the bowl on top of the fish.Sprinkle cracked black pepper and drizzle remaining tablespoon of olive oil over the fish and vegetables.Broil the fish in the preheated broiler until the flesh turns opaque and white, and the fish flakes easily, about 8 to 10 minutes.


Nutrition Information:

Quickview
88k Calories
1g Protein
7g Total Fat
5g Carbs
11% Health Score
Limit These
Calories
88k
4%

Fat
7g
11%

  Saturated Fat
1g
6%

Carbohydrates
5g
2%

  Sugar
1g
2%

Cholesterol
0.43mg
0%

Sodium
294mg
13%

Get Enough Of These
Protein
1g
2%

Vitamin C
49mg
60%

Manganese
0.26mg
13%

Vitamin A
507IU
10%

Vitamin K
9µg
9%

Vitamin E
1mg
8%

Vitamin B6
0.14mg
7%

Fiber
1g
5%

Folate
16µg
4%

Potassium
131mg
4%

Iron
0.54mg
3%

Copper
0.05mg
3%

Magnesium
9mg
2%

Phosphorus
22mg
2%

Vitamin B1
0.03mg
2%

Calcium
20mg
2%

Vitamin B3
0.37mg
2%

Vitamin B2
0.03mg
2%

Vitamin B5
0.14mg
1%

Selenium
0.91µg
1%

Zinc
0.16mg
1%

covered percent of daily need
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Food Trivia

To add nutrition, a lot of milk, juice, and yogurts enrich the food with EPA and DHA omega-3 fatty acids. In other words, your OJ contains fish oil.

Food Joke

A brain walks into a bar and says, "I'll have a pint of beer please." The barman looks at him and says "Sorry, I can't serve you." "Why not?" askes the brain. "You're already out of your head."

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