4 Serves
25 Mins
In a shallow bowl, combine the bread crumbs with the fresh chervil and a pinch of salt and pepper. Mix well and set aside.
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Vitamin E
1 mg / 15 mgVitamin K
7 µg / 120 µgVitamin B1
1 mg / 1.2 mgVitamin B2
0 mg / 1.3 mgVitamin B3
6 mg / 16 mgVitamin B5
1 mg / 5 mgVitamin B6
0 mg / 1.7 mgVitamin B12
0 µg / 2.4 µgFolate
107 µg / 400 µgCalcium
215 mg / 1,300 mgIron
6 mg / 18 mgMagnesium
44 mg / 420 mgPhosphorus
166 mg / 1,250 mgPotassium
355 mg / 4,700 mgSodium
664 mg / 2,300 mgZinc
2 mg / 11 mgCopper
0 mg / 0.9 mgManganese
1 mg / 2.3 mgSelenium
24 µg / 55 µgFiber
4 g / 28 gSugar
6 g / 50 gSaturated Fat
2 g / 20 gCholesterol
21 mg / 300 mgCaffeine
0 mgNet Carbs
62 gAlcohol
0 g
Pat the cod fillets dry with paper towels, then lightly brush the top side of each fillet with olive oil and season with salt and pepper.
Press the oiled side of each cod fillet firmly into the seasoned bread crumb mixture to ensure a thick, even coating.
Heat the remaining olive oil in a large non-stick skillet over medium-high heat. Once hot, place the fish fillets into the pan, breadcrumb-side down.
Sear the fish for 3 to 5 minutes until the crust is golden brown and the fish begins to turn opaque. Carefully flip the fillets using a spatula and cook for an additional 3 minutes until the fish is cooked through.
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