Pan-Fried Cod with Fennel Slaw & Baked Sweet Potatoes

Name: Pan-Fried Cod with Fennel Slaw & Baked Sweet Potatoes
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 4 servings
Cuisine: British
Ingredients: 4 cod fillets (6-ounce); 1 teaspoon salt (divided); 0.5 teaspoon black pepper (divided); 1 tablespoon tapioca flour; 2 tablespoon olive oil (divided); 2 sweet potatoes (medium); 1 fennel bulb (large, cored, thinly sliced); 0.5 cup fresh parsley (chopped); 0.25 cup apple cider vinegar; 1 teaspoon Dijon mustard

Crispy pan-fried cod fillets served with a refreshing, crisp fennel slaw and hearty baked sweet potatoes for a well-rounded and flavorful meal.

Prep: 20 min
Cook: 35 min
Total: 55 min
Servings: 4
Cuisine: British
Difficulty: Easy
Cost: $5.99/serving

Dietary

Gluten-Free
Dairy-Free
Nut-Free
Egg-Free
Paleo
Pescatarian
Whole30
Soy-Free
Low-Fat

Ingredients

4 cod fillets (6-ounce)
1 teaspoon salt (divided)
0.5 teaspoon black pepper (divided)
1 tablespoon tapioca flour
2 tablespoon olive oil (divided)
2 sweet potatoes (medium)
1 fennel bulb (large, cored, thinly sliced)
0.5 cup fresh parsley (chopped)
0.25 cup apple cider vinegar
1 teaspoon Dijon mustard

Instructions

Preheat oven to 400°F. Pierce sweet potatoes several times with a fork. Place directly on the oven rack and bake for 30-40 minutes, or until very tender.
While sweet potatoes bake, prepare the fennel slaw. In a large bowl, combine thinly sliced fennel and chopped fresh parsley.
In a small bowl, whisk together 1 tablespoon olive oil, apple cider vinegar, Dijon mustard, 1/4 teaspoon salt, and 1/8 teaspoon black pepper to make the dressing. Pour over the fennel mixture and toss to combine. Set aside to marinate.
Pat cod fillets very dry with paper towels. Season both sides with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Lightly dust fillets on both sides with tapioca flour, shaking off any excess.
Heat 1 tablespoon olive oil in a large non-stick skillet over medium-high heat until shimmering. Carefully place cod fillets in the hot skillet. Cook for 3-4 minutes per side, or until golden brown and flaky, cooked through.
Serve the pan-fried cod immediately with the baked sweet potatoes and a generous serving of fennel slaw.

Notes

Ensure your cod fillets are very dry and the oil is hot to get a nice crispy crust. You can poke the sweet potatoes and microwave them for a few minutes before baking to reduce overall cooking time.

Nutrition (per serving)

Calories: 328
Protein: 29.2 g
Carbohydrates: 35.6 g
Fat: 7.1 g
Fiber: 7.4 g
Sodium: 1228 mg
Saturated Fat: 1 g
Sugar: 8.4 g
Cholesterol: 76 mg