Because of its mild flavor and dense, flaky white flesh, cod is often favored over other kinds of fish and is a particularly popular choice for fish and chips. This pan sautéed version of cod is a lot less fattening than the deep-fried version, and is still pretty damn tasty. Cod’s a great source of protein, many important vitamins and minerals, and omega-3 fatty acids. Cod works great as a sandwich (or as fish tacos), but you can eat it straight or on a bed of lettuce to reduce carbs and calories. Enjoy!

    <h4 class="recipe-ingredients__title">Ingredients</h4>
    <ul class="recipe-ingredients__list">
                                <li>⅛ cup vegetable oil, just enough for frying</li>
                                            <li>4 3 oz cod medallions, cut on bias</li>
                                            <li>½ cup all-purprose flour</li>
                                            <li>1 tsp seafood seasoning or blackening spices</li>
                                            <li>½ cup egg wash (whipped egg &amp; milk)</li>
                                            <li>1 cup panko bread crumbs</li>
                                            <li> salt and freshly ground black pepper</li>
                                            <li>1 tbsp unsalted butter, softened</li>
                                            <li>2 kaiser rolls</li>
                                            <li> Tartar sauce, to taste</li>
                                            <li>1 cup shredded iceberg or Bibb lettuce</li>
                                            <li>2 pickles, sliced lengthwise</li>
                            </ul>

    <h2 class="block-title"><span>Directions</span></h2>

                            <li>Preheat oil in sauté pan. </li>
                                    <li> Lightly coat medallions with flour/seasoning mixture. Tap off excess, then dip in egg wash, and finish in bread crumbs. </li>
                                    <li>Cook fish in preheated oil until golden brown, flipping once, for 2–3 minutes. </li>
                                    <li>Remove fish from oil, sprinkle with salt and pepper, and place on paper towels to drain excess oil.</li>
                                    <li>Heat nonstick pan over medium-high heat until warmed. Spread butter on top and bottom of buns, then toast in pan until browned. </li>
                                    <li> Build sandwiches with tartar, lettuce, fish, and pickles.</li>

<h5 class="post-actions__title">Want a copy on the go?</h5>

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