Healthy Ingredient Recipes Healthy Fish & Seafood Recipes Healthy Fish Recipes Healthy Cod Recipes Crispy Cod with Charred Snow Peas & Creamy Herb Sauce 5.0 (2) 2 Reviews This crispy cod recipe shows you how to make golden fish that's not deep-fried, to put a healthy twist on a classic. Pat it dry and dredge it with a bit of flour before sautéing in a hot pan. By Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H., RD Instagram Breana Lai Killeen, M.P.H., RD, is EatingWell's former test kitchen & editorial operations manager. During her time at EatingWell, Breana oversaw the development, production and nutrition analysis of 500-plus recipes per year and helped manage day-to-day operations to keep everything running smoothly. Breana has a master's degree in public health from the University of North Carolina at Chapel Hill, is a graduate of Le Cordon Bleu London, a Wine Spirit & Education Trust-trained sommelier and a registered dietitian. EatingWell's Editorial Guidelines Updated on March 13, 2020 Print Rate It Share Share Tweet Pin Email Prep Time: 20 mins Total Time: 20 mins Servings: 4 Yield: 4 servings Nutrition Profile: Healthy Aging Healthy Immunity Low Added Sugars Low Carbohydrate Low-Calorie Nut-Free Soy-Free Jump to Nutrition Facts Ingredients 3 tablespoons minced fresh herbs, such as chives, mint, basil and/or dill 2 tablespoons buttermilk 2 tablespoons mayonnaise Pinch of salt plus 1/2 teaspoon, divided ½ teaspoon ground pepper, divided 1 ¼ pounds cod, cut into 4 pieces 2 tablespoons white whole-wheat flour 2 tablespoons grapeseed oil, divided 1 pound snow peas, trimmed Directions Whisk herbs, buttermilk, mayonnaise, pinch of salt and 1/4 teaspoon pepper in a small bowl. Set aside. Pat fish dry with paper towels and sprinkle with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Toss with flour in a medium bowl. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the fish and cook, turning occasionally, until lightly browned on all sides and cooked through, about 4 minutes. Transfer to a plate. Add the remaining 1 tablespoon oil and snow peas to the pan. Cook until lightly charred on one side, about 1 minute. Stir and continue cooking until bright green and tender, about 1 minute more. Serve the fish and snow peas with the reserved sauce. Rate it Print Nutrition Facts (per serving) 270 Calories 13g Fat 11g Carbs 26g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 4 oz. cod, 1/2 cup snow peas & 1 Tbsp. sauce Calories 270 % Daily Value * Total Carbohydrate 11g 4% Dietary Fiber 3g 11% Total Sugars 4g Protein 26g 52% Total Fat 13g 17% Saturated Fat 2g 9% Cholesterol 57mg 19% Vitamin A 267IU 5% Vitamin C 26mg 29% Folate 10mcg 3% Sodium 462mg 20% Calcium 80mg 6% Iron 3mg 18% Magnesium 43mg 10% Potassium 264mg 6% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved