ADOBO AND PARMESAN CRUSTED COD

Adobo and Parmesan Crusted Cod image

Provided by Claudia Dawn

Categories < 15 Mins

Time 7m

Yield 4 serving(s)

Number Of Ingredients 7

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4 cod fish fillets
4 teaspoons parmesan cheese, grated
2 tablespoons adobo seasoning
1 teaspoon black peppercorns, ground
1 tablespoon extra virgin olive oil
2 teaspoons ground oregano
1 tablespoon lime juice

Steps:

Mix the Adobo spice (or you can make your own Adobo spice by combining equal amounts of cumin, onion powder, salt, ground black pepper, garlic powder, and turmeric), and oregano.
Pre-heat an iron skillet, preferably an iron grilling skillet on medium-high heat. Coat the skillet well with the olive oil.
Prepare the fish by rinsing with cold water and pat dry with a paper towel or cloth. Apply the spice mixture to both sides of the cod fillets.
Add cod fillets to the skillet and cook for 3 minutes on each side. Add lime juice to the skillet after the fish is flipped.
Grate the ground black peppercorn and lightly sprinkle the grated parmesan cheese over the cod fillets.
Place the iron skillet in the oven for 1 minute if you have a broiler, 2-3 minutes otherwise.
Remove skillet from the oven and remove the fillets from the skillet. Allow to sit for 2 minutes.

Nutrition Facts : Calories 230.2, Fat 5.5, SaturatedFat 1.1, Cholesterol 100.8, Sodium 150.5, Carbohydrate 1, Fiber 0.4, Sugar 0.1, Protein 41.9