Saturday, April 11, 2015

Crispy Cod Goujons With Lime And Caper Mayonnaise250g

Good family meals...Looking for a family dinner recipe ?

Cod - The worls's healthiest foods. The white, mild flavoured flesh of cod is available throughout the year and is a wonderful substitute for meat protein with its versatility making it easily adaptable to all methods of cooking.

Cod belong to the same family along with both haddock and pollock. It's not surprising that the words "cod" and "cold" are so similar since cod need the cold, deep, Arctic waters to grow, reproduce and survive.


Serves 4

100g plain flour
450g skinless cod fillet, cut into strips
250g white breadcrumbs
Finely grated rind of 2 limes
1 teaspoon black peppercorns, crushed
2 eggs
150ml vegetable oil
Salt and pepper

For the mayonnaise

200ml creme fraiche
6 tablespoons mayonnaise
Grated rind and juice of 1 lime
2 tablespoons capers, roughly chopped
3 tablespoons chopped parsley
1 tablespoon chopped chives

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1. Place the flour on a plate and season generously with salt and pepper. Toss the fish strips in the seasoned flour and set aside. Place the breadcrumbs on a separate plate and toss with the lime rind and crushed peppercorns. Beat the eggs thoroughly in a shallow bowl.

2. Heat the oil in a large, heavy-base frying pan. Meanwhile, dip each floured goujon in the egg and then in the breadcrumbs, working swiftly until they are all crumbed. Cook in 2 batches over a high heat for 3 - 4 minutes, turning once until cooked through. Remove with a slotted spoon and drain on kitchen paper.

3. While the fish is cooking, for the mayonnaise, mix together the creme fraiche and mayonnaise, then stir in the remaining ingredients and season with pepper. Place in a small serving bowl and serve with the hot goujons.






Cod - Health benefits :

1. Cardiovascular benefits
2. Increases heart rate variability  - a measure of heart muscle function
3. Protection against fatal heart arrhythmia
4. Just 2 servings of Omega-3-rich fish a week can lower triglycerides
5. Eating fish daily provides substantially more protection against heart attack
6. Choose broiled or baked, but not fried cod
7. Help prevent and control high blood pressure
8. Fish, fruit and vegetables protective against deep vein thrombosis, pulmonary embolism
9. Protecton against cancer
10 Omega-3-rich fish protective against colorectal cancer
11. Lower your risk leukemia, multiple myeloma, and non-hodgkins lymphoma
12. Cod and other fatty fish highly protective against kidney cancer
13. Protection against alzheimer's and age-related cognitive decline
14. Omega-3-fat, DHA, destroys alzheimer's plaques
15. Omega-3-rich diet improves mood, reduces depression
16. Reduce your risk of macular degeneration
17. Anti inflammatory nutrients reduce asthma, arthritis and migraine
18. Fish and whole grains highly protective against childhood asthma
19. Protecton against sunburn

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