Oven Fried Cod with Cara Cara Oranges - Thick-cut cod is breaded on one side, browned on the stove top and finished in the oven before being topped with a Cara Cara orange and avocado salsa. Yum! | justalittlebitofbacon.com
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Oven Fried Cod with Cara Cara Oranges

Thick-cut cod is breaded on one side, browned on the stove top and finished in the oven before being topped with a Cara Cara orange and avocado salsa.
Course Main
Cuisine American
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4 servings
Calories 500kcal
Author Just a Little Bit of Bacon

Ingredients

Cod

  • 1 lb thick cut cod fillets (2-3 fillets)
  • 1 tsp kosher salt
  • 1/2 cup all-purpose flour
  • 1 large egg
  • 1/2 cup dried plain bread crumbs
  • 2 tbsp olive oil

Orange Salsa

  • 2 inch Cara Cara oranges (or Navel) peeled and cut into 1- dice
  • 1 inch avocado cut into 1- dice
  • 1/4 cup finely chopped red onion
  • 1/4 cup chopped fresh parsley
  • 1 tbsp fresh grated ginger
  • 2 tbsp lime juice (about 1 lime)
  • 2 tbsp extra virgin olive oil
  • 1/2 tsp kosher salt

Instructions

  • Preheat oven to 450F.
  • For the cod: Heat an oven-safe skillet over medium-high heat. Pat the cod dry and then sprinkle the pieces with salt. Put out three bowls, one of each with the flour, the egg, and the bread crumbs. Decide which side of the fish you want to bread and then hold the fish fillet so that side faces down and dip it first in the flour, then the egg (making sure the egg has coated the flour), and then press it into the bread crumbs. Place the breaded fillet to one side and then repeat the process for the other fillets.
  • Add the olive oil to the skillet, and then place each cod fillet, bread crumb side down, into the skillet. Saute for 1-2 minutes, checking after 1 minute to see if the fish is golden brown. Once it is, turn the fillets over and put the skillet in the oven. Bake the cod for 10-15 minutes, depending on the thickness of the pieces. When done they will be flaky, and have reached a temperature of 140F.
  • For the salsa: Mix together all salsa ingredients in a bowl. Serve with cod.

Notes

  • Where I am thick cut cod often goes by the name captain's cut so you may want to look for that in the fish case.
  • A fine substitute for fresh, grated ginger is jarred grated ginger. (Not powdered!) In my experience, it does lose some of its sharpness so you may want to add a bit more, but the convenience of having fresh ginger on hand all the time is worth it.

Nutrition

Calories: 500kcal