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Recipes
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Ingredients
- 1 (8-oz) package tempura breading mix
- 1 ½ lb cod fillets, cut into 2-inch chunks
- 4 cups canola oil
- 2 tablespoons citrus rice vinegar
- 2 tablespoons reduced-sodium soy sauce
- 1 teaspoon sesame oil
Steps
- Prepare tempura batter following package instructions. Add fish to batter to coat.
- Heat oil in Dutch oven on medium-high until 375°F. Remove fish from batter, allowing excess to drip off (discard batter). Add fish to oil in batches, and cook 2–2 ½ minutes until golden. Combine remaining ingredients for sauce.
Other Preparation Methods
- Sauté: Preheat large sauté pan on medium. Coat 1 ½ lb cod fillets in ¼ cup flour, then dip into ¼ cup beaten egg (allowing excess to drip off), and coat with 1 cup crushed potato chips. Heat ¼ cup oil in pan, then add fish; cook 4–5 minutes on each side until crust is golden and fish is 145°F.
- Bake: Preheat oven to 400°F. Place 1 ½ lb cod fillets in foil pouch with 4 tablespoon unsalted butter and 1 tablespoon Cajun seasoning. Bake 8–10 minutes and until fish is opaque and 145°F.
Always check fish for bones.
Wash hands, utensils, and surfaces with soap and water after any contact with raw meat, seafood, or eggs.
Do not reuse marinades.
Do not rinse raw meat.
Amount per ¼ recipe serving: Calories 460, Total Fat 30g, Sat Fat 2.5g, Trans Fat 0g, Chol 65mg, Sodium 880mg, Total Carb 22g, Fiber 0g, Total Sugar 0g, (Incl. 0g Added Sugars), Protein 22g, Vitamin D 6%, Calc 2%, Iron 0%, Potassium 8%