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Pan Roasted Cod Fish Tacos

Course dinner
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 3
Calories 282 kcal

Ingredients

  • 1 pound cod fish cut into 1" strips
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon Old Bay seasoning
  • 1 tablespoon oil

To Serve

Instructions

  1. Season cod with salt, pepper and Old Bay seasoning.

  2. Heat oil in non-stick or cast iron skillet over medium heat.  Place cod strips in pan, leaving space between the pieces. Reduce heat medium low heat, and cook cod about 2-3 minutes per side, turning gently using a spatula to brown all sides until cooked through. Cod will flake when done.

Recipe Notes

5 Freestyle points

Nutrition Facts
Pan Roasted Cod Fish Tacos
Amount Per Serving
Calories 282 Calories from Fat 63
% Daily Value*
Fat 7g11%
Cholesterol 65mg22%
Sodium 301mg13%
Potassium 758mg22%
Carbohydrates 23g8%
Fiber 3g13%
Protein 30g60%
Vitamin A 300IU6%
Vitamin C 3mg4%
Calcium 82mg8%
Iron 1.5mg8%
* Percent Daily Values are based on a 2000 calorie diet.