Fish

Pan Grilled Cod takes 10 minutes to prepare.

Pan Grilled Cod takes 10 minutes to cook.

Pan Grilled Cod makes 2 servings.

The ingredients for Pan Grilled Cod are:

2 cod fillets
2 T flour
1 tsp garlic powder
2 tsp dried basil
2 tsp oregano

Here is how you make Pan Grilled Cod:

Wash fillets and pat dryCombine other ingredients in a large plastic bag and shake to mix.Add fillets to bag and coat lightly with flour mix.Heat a 10-inch frying pan (I actually have a grill pan that works really well) over medium-high heat and spray with cooking spray.Remove fillets from bag, shake lightly, and add to pan.Cook until edges are opaque (3-4 minutes depending on fillet thickness) then turn and continue cooking on otherside until done, another 3-4 minutes. Serve immediately.Serving Size: Makes 2 servingsNumber of Servings: 2Recipe submitted by SparkPeople user MAGGIESINGS.

The nutritional information for Pan Grilled Cod is:

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 132.4

• Total Fat: 1.0 g
• Cholesterol: 42.3 mg
• Sodium: 82.7 mg
• Total Carbs: 8.0 g
• Dietary Fiber: 1.0 g
• Protein: 21.9 g