Greek · Dinner
Fried Battered Cod
Greek-style battered cod fillet, oven-fried instead of deep-fried to reduce fat, seasoned with lemon zest and oregano in a thin batter. Served with lemon wedge and herb yogurt dip, it delivers crisp crust and flaky fish at under 400 calories.
$6
15 minsPrep
20 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
332Calories
36.4gProtein
8.1gFat
28.9gCarbs
1.6gSugar
1.4gFiber
812mgSodium
98mgChol
1.6gSat Fat
680mgPotassium
140mgCalcium
2.6mgIron
1.4mcgVitamin B12
9mgVitamin C
Goes well with
Greek Lager or Pilsner
local
Greek Coffee (Frappe)
international
low-calorie
protein-rich
low-calorie
Instructions
1
Prep
Pat the cod fillet dry, season both sides with salt, and set a wire rack over a baking sheet. Preheat oven to 220°C (425°F).
2
Whisk
Combine flour, cornstarch, baking powder, lemon zest, oregano, salt, and black pepper. Whisk in cold sparkling water until smooth and thin.
3
Bake
Dip the cod fillet in batter, lay on the rack, spray lightly with olive oil, and bake at 220°C (425°F) for 16–18 minutes until golden and flaky.
4
Plate
Rest the fillet on the rack 2 minutes for crispness. Mix yogurt with lemon juice and parsley. Transfer to plate with dip and lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g cod fillet
- 1/2 cup60g all-purpose flour
- 2 tbsp2 tbsp cornstarch
- zest of 1/2 lemon
- 2 tsp2 tsp dried oregano
- 1/2 tsp1/2 tsp baking powder
- 1/2 cup120ml cold sparkling water
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper
- 2 tsp2 tsp olive oil, for spraying
- 4 tbsp60g plain yogurt
- 2 tsp2 tsp lemon juice
- 2 tsp2 tsp fresh parsley
- 22 lemon wedge, to serve
