Pan-Fried Cod with Orange and Swiss Chard

Pan-Fried Cod with Orange and Swiss Chard

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Pan-Fried Cod with Orange and Swiss Chard


Pan-Fried Cod with Orange and Swiss Chard

Nutrition and Health Information:

“Pan-Fried Cod with Orange and Swiss Chard” offers a balanced meal with lean protein from the cod and a wealth of nutrients from Swiss chard. Cod is a good source of protein and omega-3 fatty acids, while Swiss chard provides vitamins, minerals, and antioxidants. Opting for pan-frying instead of deep-frying keeps the dish lighter.

Meal Recommendation:

This dish is a nutritious choice for a well-rounded dinner. The combination of protein, vegetables, and citrus flavors makes it a refreshing option for a wholesome meal.

Popularity Around the World:

Cod is enjoyed in various cuisines around the world, especially in countries with coastal regions. The addition of citrus and Swiss chard offers a creative twist, appealing to those seeking a blend of flavors and healthfulness.

Historical and Cultural Background:

Cod has a long history as a staple food, particularly in Scandinavian, Mediterranean, and British cuisines. Swiss chard is celebrated for its Mediterranean origins and has been enjoyed for its versatility and nutritional value.

Homemade Tips and Equipment:

To prepare “Pan-Fried Cod with Orange and Swiss Chard” at home, ensure you have a skillet or frying pan. High-quality cod fillets and fresh Swiss chard are key. Citrus zest and juice can elevate the flavors, and a touch of olive oil is sufficient for pan-frying.

Food and Drink Pairing:

Pair this dish with a light white wine, such as Sauvignon Blanc, to complement the citrus notes. Alternatively, enjoy it with herbal tea or a sparkling water infused with citrus.

Cost of Ingredients:

The cost of ingredients may vary depending on the quality of cod fillets and Swiss chard. Cod can vary in price based on availability and sourcing, while Swiss chard is typically budget-friendly. The use of citrus and basic pantry staples keeps the overall cost reasonable.

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Pan-Fried Cod with Orange and Swiss Chard

Cooking time, Recipe and Tips, Storage and Shelf Life

Pan-Fried Cod with Orange and Swiss Chard

Cooking Time:

The cooking time for Pan-Fried Cod with Orange and Swiss Chard can vary based on the thickness of the cod fillets and the cooking temperature. On average, it takes about 10-15 minutes to prepare.

Recipe and Tips:

  • Cod fillets
  • Swiss chard
  • Oranges (zest and juice)
  • Olive oil
  • Salt and pepper
  1. Season the cod fillets with salt, pepper, and a bit of orange zest.
  2. In a skillet, heat olive oil over medium heat.
  3. Place the cod fillets in the skillet and cook for about 4-5 minutes on each side, or until the fish is cooked through and flakes easily.
  4. Remove the cod from the skillet and set aside.
  5. In the same skillet, sautΓ© Swiss chard with a splash of orange juice until wilted.
  6. Plate the Swiss chard and top with the pan-fried cod fillets.
  7. Drizzle additional orange juice over the dish for extra flavor.
  • Choose fresh cod fillets and Swiss chard for the best results.
  • Be cautious not to overcook the cod, as it can become dry.
  • Consider marinating the cod in a mixture of orange juice, olive oil, and herbs before cooking for added flavor.
Storage and Shelf Life:

Leftover Pan-Fried Cod with Orange and Swiss Chard should be stored in an airtight container in the refrigerator. When stored properly, it can last for 1-2 days. To reheat, gently warm the cod and Swiss chard in a skillet over low heat. Keep in mind that reheated fish may not retain its original texture, so consume leftovers promptly.

Pan-Fried Cod with Orange and Swiss Chard

How many calories?

The calorie content of Pan-Fried Cod with Orange and Swiss Chard can vary based on the size of the cod fillets, the amount of olive oil used for cooking, and the quantity of Swiss chard. Here’s an approximate calorie breakdown for a basic version of the dish:

  • Cod fillet (4 oz): Approximately 90-120 calories
  • Olive oil (1 tablespoon): About 120 calories
  • Swiss chard (1 cup cooked): Around 35-40 calories
  • Oranges (zest and juice): Negligible calorie contribution

Keep in mind that these calorie estimates are approximate and can vary based on specific ingredient sizes, brands, and portion sizes. If you’re aiming for a more accurate calorie count, it’s recommended to use a nutrition calculator or refer to the nutritional information on the packaging of the ingredients you’re using.

Pan-Fried Cod with Orange and Swiss Chard

Recipe Review


“Pan-Fried Cod with Orange and Swiss Chard” presents itself as an exquisite culinary composition, combining the elegance of pan-fried cod with the vibrant embrace of orange and Swiss chard. The name alone conjures thoughts of a sophisticated yet approachable dish.

Taste Evaluation:

The taste journey of this dish is a symphony of contrasts and harmonies. The delicate cod, adorned with a whisper of orange zest, offers a canvas for flavors to intertwine. As you savor each bite, the gentle crunch of the cod’s exterior yields to the tender, flaky interior.

The citrusy notes of orange, both in zest and juice, infuse a refreshing brightness into the dish. The flavors are elevated by the earthy embrace of sautΓ©ed Swiss chard, its leafy greens delivering a satisfying contrast to the delicate fish.

The olive oil, used for pan-frying, imparts a gentle richness that binds the elements together. Every forkful encapsulates the essence of oceanic freshness, citrusy zing, and the heartiness of greens.

“Pan-Fried Cod with Orange and Swiss Chard” stands as a culinary masterpiece that strikes a balance between elegance and wholesomeness. The symphony of flavors dances on the palate, leaving a lasting impression of a dish that marries refinement with nourishment.

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