Crispy Cod with Apple-Cabbage Slaw
This delightful recipe pairs perfectly crispy cod fillets with a refreshing apple-cabbage slaw, offering an exciting twist to traditional fish dishes. The slaw is a fantastic alternative to tartar sauce, combining the crunch of cabbage, the sweetness of gala apples, and the zesty tang of apple cider vinegar. Perfect for a light and healthy meal, this dish can easily be adapted by using your favorite white fish; although cod is highly recommended for its tender texture and mild flavor. For an even quicker option, you can utilize pre-shredded coleslaw mix. Additionally, for a guilt-free version, substitute mayonnaise with nonfat Greek yogurt. This recipe will impress your family and friends and is sure to become a favorite at your dinner table.
4
Servings
450
Calories
17
Ingredients
Ingredients
mayonnaise
1/2 cup (none)
apple cider vinegar
2 tablespoons (none)
whole grain mustard
1 tablespoon (none)
sugar
1 tablespoon (none)
celery seed
1/4 teaspoon (none)
salt & fresh ground pepper
to taste (to season)
cabbage
1/2 head (shredded)
carrot
1 (peeled and shredded)
gala apple
1 (peeled, cored, and shredded)
scallion
1 bunch (thinly sliced (white and green parts))
cod fillets
4 (6 ounces each) (none)
large egg
1 (none)
milk
1/2 cup (none)
flour
1/3 cup (none)
panko breadcrumbs or crushed saltine crackers
1/3 cup (none)
cayenne pepper
1/4 teaspoon (none)
vegetable oil
for shallow frying (none)
Instructions
1
1. Prepare the slaw: In a food processor, finely shred the cabbage, peeled and cored gala apple, and carrot until you achieve desired consistency. Transfer to a large mixing bowl.
2
2. In another bowl, whisk together the mayonnaise, apple cider vinegar, whole grain mustard, sugar, celery seeds, salt, and fresh ground pepper to taste. Pour the dressing over the shredded vegetables and mix well. Cover and refrigerate to allow the flavors to meld.
3
3. Prepare the fish: In a medium bowl, whisk together the egg and milk. Submerge the cod fillets in the egg mixture, allowing them to soak while you prepare the breading.
4
4. On a shallow plate, combine the flour, panko breadcrumbs (or crushed saltine crackers), cayenne pepper, and a pinch of salt and pepper. Mix until well combined.
5
5. Cooking: Heat approximately 1 inch of vegetable oil in a large skillet over medium-high heat. Coat each fish fillet evenly with the flour-breading mixture, pressing gently to adhere.
6
6. Carefully lower the coated fish into the skillet and cook for 2 to 4 minutes per side, or until the fish is golden brown and cooked through. The fish should flake easily but remain moist.
7
7. Once cooked, transfer the fillets to a paper towel-lined plate to drain excess oil. Season with additional salt and pepper if desired.
8
8. Serve the crispy cod fillets immediately with a generous helping of apple-cabbage slaw on the side.
Nutrition Information
25g
Fat
35g
Carbs
20g
Protein
2.5g
Fiber
5g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is Crispy Cod with Apple-Cabbage Slaw?
It is a light and healthy meal consisting of breaded and pan-fried cod fillets served with a tangy, sweet slaw made of cabbage, gala apples, and carrots.
What kind of fish is recommended for this recipe?
Cod is highly recommended for its tender texture and mild flavor.
Can I use a different type of fish?
Yes, you can easily adapt this recipe by using your favorite white fish fillets.
What makes the slaw a good alternative to tartar sauce?
The slaw provides a refreshing crunch from the cabbage and gala apples, paired with a zesty tang from apple cider vinegar, which complements the fish perfectly.
How do I prepare the vegetables for the slaw?
Use a food processor to finely shred the cabbage, peeled and cored gala apple, and carrot until you achieve the desired consistency.
What ingredients are in the slaw dressing?
The dressing consists of mayonnaise, apple cider vinegar, whole grain mustard, sugar, celery seeds, salt, and fresh ground pepper.
How can I make the recipe even quicker?
You can save time by utilizing a pre-shredded coleslaw mix instead of shredding individual vegetables.
Is there a healthier substitute for mayonnaise in the slaw?
For a guilt-free version, you can substitute the mayonnaise with nonfat Greek yogurt.
How many servings does this recipe make?
This recipe is designed to make 4 servings.
What is the calorie count for one serving?
Each serving contains approximately 450 calories.
What is the protein content per serving?
There are 20g of protein in each serving of this dish.
What are the components of the fish breading?
The breading is a mixture of flour, panko breadcrumbs (or crushed saltine crackers), cayenne pepper, salt, and pepper.
Can I use something other than panko breadcrumbs?
Yes, crushed saltine crackers are a suggested alternative if panko breadcrumbs are unavailable.
How do I prepare the cod for breading?
First, whisk together an egg and milk, then submerge the cod fillets in the mixture to soak while you prepare the dry breading.
What is the best way to cook the fish?
Heat about 1 inch of vegetable oil in a large skillet over medium-high heat and shallow fry the fillets.
How long should I cook the cod fillets?
Cook the fillets for 2 to 4 minutes per side, or until they are golden brown and cooked through.
How do I know when the fish is perfectly cooked?
The fish should flake easily with a fork but still remain moist on the inside.
What should I do after removing the fish from the skillet?
Transfer the cooked fillets to a paper towel-lined plate to drain any excess oil.
Is this dish spicy?
The recipe uses 1/4 teaspoon of cayenne pepper in the breading, providing a very mild hint of spice.
What type of apple is used in this recipe?
The recipe specifically calls for 1 Gala apple.
Should the slaw be served immediately?
It is recommended to cover and refrigerate the slaw before serving to allow the flavors to meld together.
What is the fat content per serving?
There are 25g of fat per serving.
How many carbohydrates are in each serving?
Each serving contains 35g of carbohydrates.
How many total ingredients are needed?
The recipe requires a total of 17 ingredients.
How should the scallions be prepared?
The scallions should be thinly sliced, utilizing both the white and green parts.
What is the purpose of the celery seed?
Celery seed is used in the dressing to add a specific aromatic and savory flavor to the slaw.
What type of oil is used for frying?
Vegetable oil is used for shallow frying the fish fillets.
Can I use whole grain mustard?
Yes, one tablespoon of whole grain mustard is a key component of the slaw dressing.
Is there any fiber in this dish?
Yes, each serving provides 2.5g of fiber.
What is the recommended serving suggestion?
Serve the crispy cod fillets immediately with a generous portion of the apple-cabbage slaw on the side.