Greek · Dinner
Fried Battered Cod (High-Protein)
Cod fillet dipped in an egg and Greek yogurt batter with mashed cannellini beans, dredged in panko breadcrumbs, and pan-fried until golden. Served with lemon wedges and a garlicky yogurt sauce seasoned with dried oregano and black pepper, this Greek-style fish fry delivers crispy exterior and tender, flaky flesh.
$7
15 minsPrep
12 minsCook
27 minsTotal
MediumLevel
Nutrition per serving
557Calories
56.8gProtein
21.2gFat
32.2gCarbs
3.8gSugar
5.7gFiber
997mgSodium
326mgChol
4.9gSat Fat
1090mgPotassium
210mgCalcium
3.8mgIron
2.2mcgVitamin B12
13mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Pat the cod fillet dry and season with salt, black pepper, and dried oregano. Mash the cannellini beans until mostly smooth.
2
Mash
Whisk together the egg, Greek yogurt, minced garlic until thick and sticky.
3
Dredge
Mix panko breadcrumbs with flour. Dip the cod into batter, then press firmly into the panko mixture.
4
Fry
Heat olive oil in a nonstick skillet over medium-high heat until shimmering. Fry cod 4–5 minutes per side until golden and flaky.
5
Plate
Transfer the fried cod to a plate. Whisk remaining Greek yogurt, grated garlic, lemon juice, and oil together. Serve with sauce and lemon wedges.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g cod fillet
- 22 large eggs
- 1/2 cup120g Greek yogurt
- 1/2 cup90g cannellini beans, cooked
- 2/3 cup70g panko breadcrumbs
- 4 tbsp28g all-purpose flour
- 2 clove2 clove garlic
- 1 tsp1 tsp dried oregano
- 1/2 tsp1/2 tsp salt
- 1/2 tsp1/2 tsp black pepper
- 4 tbsp60ml olive oil, for pan-frying
- 11 lemon, cut into wedges
- 4 tbsp60g Greek yogurt, for the sauce
- 22 small clove garlic, for the sauce
- 2 tsp10ml lemon juice, for the sauce
- 2 tsp10ml olive oil, for the sauce
