Côtelettes de Poisson

Côtelettes de Poisson are tender fish cutlets pan-seared to perfection, infused with garlic and herbs, creating a delightful seafood experience. This dish is both high in protein and low in carbohydrates, making it a healthy choice for seafood lovers.

Ingredients

• Fresh white fish fillets (e.g., cod or haddock) - 300 grams
• Olive oil - 2 tablespoons
• Garlic, minced - 2 cloves
• Fresh parsley, chopped - 2 tablespoons
• Lemon zest - 1 teaspoon
• Lemon juice - 1 tablespoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Breadcrumbs - 50 grams
• Egg - 1 large

Steps

1. Preheat the oven to 200°C (400°F).
2. In a bowl, combine the olive oil, minced garlic, chopped parsley, lemon zest, lemon juice, salt, and black pepper to create a marinade.
3. Add the fish fillets to the marinade, ensuring they are well coated. Let them marinate for 10 minutes.
4. While the fish is marinating, prepare a breading station. In one bowl, beat the egg, and in another bowl, place the breadcrumbs.
5. Remove the fish from the marinade, dip each fillet in the beaten egg, then coat with breadcrumbs, pressing gently to adhere.
6. In a large, oven-safe skillet, heat a tablespoon of olive oil over medium heat. Once hot, add the breaded fish cutlets and cook for 3-4 minutes per side until golden brown.
7. Transfer the skillet to the preheated oven and bake for an additional 8-10 minutes, or until the fish is cooked through and flakes easily with a fork.
8. Serve the côtelettes de poisson with a slice of lemon on the side and a sprinkle of fresh parsley.

Nutrition

• Calories: 350
• Protein: 40 g
• Carbs: 20 g
• Fiber: 1 g
• Sugar: 1 g
• Sodium: 600 mg
• Cholesterol: 90 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.15 L

Health Benefits

• High in omega-3 fatty acids, which are beneficial for heart health.
• Rich in protein, aiding in muscle repair and growth.

Tags