Pan-Roasted Cod With Grains Of Paradise

1. Preheat the oven to 450°.

2. Place a medium iron skillet over medium high heat.

3. Season cod on both sides with salt.

4. When skillet is hot, add peanut oil, then cod.

5. Saute until crisped and brown.

6. Then turn, saute for one minute, and transfer to oven to finish cooking, about 2 minutes longer, depending on thickness of fish.

7. Remove from oven, and place on serving plates.

8. Drizzle with olive oil, and sprinkle grains of paradise on top.

9. Squeeze a little lemon juice over fish, if desired.

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Nutrient	Quantity
Total fats	13.6194 g
Protein	4.2561 g
Carbohydrates	0.4116 g
Energy	139.5333 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0047 g
Water	20.6111 g
Calcium, Ca	26.2233 mg
Lutein + zeaxanthin	0.4858 g
Fiber, total dietary	0.1237 g
Fatty acids, total saturated 22:0	0.378 g
Carotene, beta	0.1325 g
Niacin	0.2382 mg
Vitamin A, RAE	6.4192 g
Riboflavin	0.0328 mg
Tocopherol, beta	0.0621 mg
Fatty acids, total saturated 20:1	0.1755 g
Sodium, Na	14.5383 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0167 g
Total lipid (fat)	13.6194 g
Manganese, Mn	0.0013 mg
Fatty acids, total saturated 16:0	1.3031 g
Choline, total	14.0512 mg
Sugars, total	0.1104 g
Fatty acids, total saturated 18:0	0.3045 g
Fatty acids, total saturated 20:4 undifferentiated	0.0111 g
Vitamin B-6	0.029 mg
Selenium, Se	3.5877 g
Ash	0.2682 g
Fatty acids, total saturated 18:1 undifferentiated	6.0639 g
Pantothenic acid	0.0084 mg
Copper, Cu	0.0547 mg
Thiamin	0.0273 mg
Retinol	6.375 g
Iron, Fe	0.328 mg
Carbohydrate, by difference	0.4116 g
Phosphorus, P	38.9567 mg
Folate, total	3.6733 g
Tocopherol, gamma	2.1478 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0049 g
Cholesterol	10.625 mg
Fatty acids, total saturated 18:2 undifferentiated	4.3298 g
Carotene, alpha	0.0442 g
Fatty acids, total saturated 14:0	0.0139 g
Zinc, Zn	0.2165 mg
Tocopherol, delta	0.185 mg
Fatty acids, total polyunsaturated	4.36 g
Vitamin A, IU	22.2217 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0026 g
Folate, DFE	3.6733 g
Vitamin C, total ascorbic acid	2.3408 mg
Phytosterols	27.945 mg
Fatty acids, total saturated 20:0	0.189 g
Vitamin B-12	0.2125 g
Vitamin K (phylloquinone)	0.1158 g
Fatty acids, total saturated	2.3102 g
Fatty acids, total monounsaturated	6.2562 g
Folate, food	3.6733 g
Fatty acids, total polyunsaturated 24:0	0.1215 g
Cryptoxanthin, beta	0.8833 g
Vitamin E (alpha-tocopherol)	2.231 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.007 g
Magnesium, Mg	4.6033 mg
Potassium, K	54.97 mg

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Lemon	1	1.2808	0.4116	0.0132
Sea salt	0	18.9125	0	0.1062
Extra virgin olive oil	0	18.9125	0	0.1062
peanut oil	1 tablespoon	119.34	0	13.5
grain paradise	0.25 teaspoon	18.9125	0	0.1062
cod fish fillet	0.75	18.9125	0	0.1062