Pan Fried Cod Fish Fillet with Sweet & Sour Sauce
The Meatmen
July 20, 2021
Cooking for fussy eaters? This sweet and sour cod fillet recipe introduces nutritious cod to anyone’s diet. Cod fish is known for its high levels of protein, omega-3 fatty acids, vitamins, and other minerals.
Perfect for younglings and known to some as a confinement dish. This pan fried method of cooking ensures that the fillets or cod steaks are thoroughly cooked making it extra safe for pre-, during and post-natal consumption. Read more about cod fish and its benefits for pregnancy here.
Otherwise a super healthy and sumptuous dish to make for the family – think flakey, goodness of cod with crunchy, tangy peppers!
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Ingredients
Adjust Servings
| 2Cod fish steaks | |
| 2tbsp Ginger juice | |
| Salt to taste | |
| Potato flour (for dusting) | |
| 30g Small onion (diced) | |
| 30g Small red pepper (diced) | |
| 30g Small green pepper (diced) | |
| 4tbsp Tomatoes ketchup | |
| 2tbsp Raw sugar | |
| 3tbsp White vinegar | |
| ¾tsp Dark soya sauce |
Directions
1.
Marinate cod steak with ginger juice and salt. Set aside.
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2.
In a small mixing bowl, combine tomatoes ketchup, raw sugar, white vinegar & dark soy sauce, mix well and set aside.
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3.
Lightly dusted cod steak with potato flour on both sides.
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4.
In a pan, pan fried cod steak until cooked. Dish up and set aside.
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5.
In a pan with little oil, stir fry red pepper, green pepper & onions until half cooked, add in sauce mixture and continue to mix well until sauce thickens.
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6.
Pour sauce over cod steak and serve hot.
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