HEALTHY FOOD so TASTY you'll
want to eat it EVERYDAY.
OAT-CRUSTED COD
Whether you’re looking for a gluten-free option for ‘breading’, or a way to incorporate more high-fiber oats into your diet, this recipe delivers on taste and crunch!
Pair it with green beans for a health spin on Fish & Chips!
PREP TIME: 15-20 min
COOK TIME: 5-6 min
SERVES: 4
INGREDIENTS
FOR THE OAT-CRUST
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1 cup oats
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2 cloves garlic
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2 TBSP sesame seeds
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½ tsp salt
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½ tsp pepper
FOR THE FISH
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4 pieces thick pieces of cod
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Drizzle of olive oil
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Salt and Pepper to taste
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1 egg, beaten
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Safflower oil for frying
Raw oats, garlic, pepper, salt, sesame seeds.
Thick pieces of cod, salt, pepper, olive oil.
FOR THE AIOLI SAUCE
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2 TBSP mayonnaise
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1 clove garlic, minced
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1 tsp (5 ml) fresh lemon juice
COOKING INSTRUCTIONS
PREP THE OAT-BREADING
1) Blitz all of the above in a food processor until it forms a coarse breading
2) Transfer about 1/4 to a shallow bowl, then store the remainder in an air-tight container for another time.
COOK THE FISH
3) Pour sunflower oil into a large frying pan (enough so the oil is about 1 cm deep) and heat over medium-high heat.
4) Drizzle each filet with olive oil and rub into flesh, then season with salt and pepper on both sides
5) Working one at a time, dip each filet in the beaten egg and coat well, then dip in the oat breading, turning several times to coat on all sides.
6) Add all filets to the hot pan and cook about 2-3 min per side, or until crust is golden.
MAKE THE AIOLI SAUCE
7) While fish is frying, add the mayonnaise, garlic and lemon juice to a small bowl and mix well.
SERVE
Place filets on a serving plate.
Top each filet with a dollop of aioli sauce, then sprinkle with dried dill.
Pairs will with Fresh Green Beans.
Topped with aioli sauce and sprinkled with dried dill.
Recipe & Photo Credit: Cathy Menees
COOKS NOTES
OAT-CRUST BREADING
This makes enough to have on hand for a few more times – so make it once and enjoy a few times. Seal whatever you don’t use in an airtight container and store in a cool, dark place. Will last at least 6 weeks (maybe longer…but we like this so much we use it on chicken too…so it never hangs around longer than 6 weeks in our pantry!)
PREPPING THE FISH
Be sure to take the fish out of the refrigerator at least 30 minutes before cooking so that it can come to room temperature, else your fish will be cold on the inside as the time needed to fry the fish is not that long.
Rubbing olive oil into the fish prior to seasoning helps the salt and pepper stick to the fish so it doesn’t get lost in the egg bath.
CHOICE OF FRYING OIL
Never use extra virgin olive oil for deep frying as it’s smoke point is low, and will release free radicals when heated at the high heat you need for a golden crust. Be sure to use an oil with a high smoke point such as safflower, peanut, corn, sunflower, or vegetable oil.
